Natural Awakenings Northwest Florida- March 2022 by Natural Awakenings NW Florida

E E R HEALTHY LIVING

HEALTHY

PLANET

THE UNSTOPPABLE RISE OF

PLANT-BASED FOODS PALATE-PLEASING VEGAN RECIPES THE BENEFITS OF COMMUNITY FARMERS MARKETS

SCAN with your

ANN ARMBRECHT ON BUYING ETHICAL BOTANICALS

phone’s camera to receive the digital magazine to your inbox for FREE.

March 2022 | Northwest Florida

| NaturalAwakeningsNWF.com

Karen E. Kennedy, MD

• GYNECOLOGIST BOARD CERTIFIED

• REGISTERED PHARMACIST

ONATE AND GENTLE CA I S S A P M RE CO E N M A O N W D R M EN FO “Always seeking the least invasive and easiest options for patients”

Hormone Replacement Therapy (HRT) HRT can help with: • Fatigue • Sleep quality • Low Libido • Mental Fog/Confusion • Night Sweats/Hot Flashes

Gynecological Care • Exams • Endometriosis Treatment • Screenings • Bio-identical Hormones • Other GYN services

Laser Treatment A non-invasive laser body contouring designed to reduce stubborn fat. It helps to achieve a slimmer, more natural-looking appearance without surgery or downtime

PREMIER WOMEN'S HEALTHCARE

• Gentle Laser Therapy for Symptoms of Low Hormones or Menopause • Treatment for Painful Intercourse • Vaginal Itching, Irritation, Dryness • Lichen Sclerosus • Urinary Urgency • And More.....

The most minimal and safest way is available now! A new minimally invasive option for a hysterectomy procedure • Shorter Hospital Stay • Less Post-Op Pain • Faster Recovery Time

A breakthrough treatment is now available for incontinence and urinary urgency with a completely non-invasive option.

TELEVISITS AVAILABLE Decrease office exposure yet still be connected to Dr. Kennedy and staff. Most insurance now covers Televisits in the privacy of your own home.

Build muscle, reduce fat at the same time... EmSculpt NEO reduces fat and grows muscle more than any single technology on the market. The in-office procedure, no recovery/downtime or surgery. Clinical studies show on average a 30% reduction of fat.

GULF BREEZE • 850-916-7766 1118 Gulf Breeze Pkwy, #201 • Gulf Breeze, FL Natural Awakenings of Northwest Florida

S C A N M E

NAVARRE • 850-916-7766 In the Harvest Village • 7552 Navarre Pkwy, Unit 18

KarenKennedyMD.com www.NaturalAwakeningsNWF.com

March 2022

HYPNOSIS Can change what’s going on INSIDE, So you can see the changes on the OUTSIDE

Read what our clients have to say: “I had no idea hypnosis could do this! I went from a size 12 to a 4 in just six months!!! Hypnosis made it possible for me to ENJOY eating healthy, exercising, and relaxing my mind. I eat what I want, I’m not on any kind of diet, and oh my goodness…I like being thin!”

“I feel like a new woman in ALL areas of my life! I have a new and “much” improved attitude toward life, eating healthy, and exercise. Why did I wait so long to come here?”

- Lisa D-Pensacola

“When I came here, I was a hot mess with emotional baggage and health issues. I literally feel like a plug has been pulled out of my head to let all the garbage out. I feel lighter and more relaxed... Oh, and I’ve lost 40 lbs in 5 months!”

- Melinda G-Pensacola

- Linda J-Milton

Are you the type of person that can be hypnotized?

Call now

for your FREE 30 minute hypnosis screening. 4

BaysideHypnosis.com Pensacola, FL

Natural Awakenings of Northwest Florida

850-347-5700

www.NaturalAwakeningsNWF.com

~ ADVERTORIAL ~

Are You a Thyroid Sufferer?

LEARN ABOUT THE 4 MOST COMMON THYROID PATTERNS OFTEN OVERLOOKED THAT ARE CRUCIAL TO YOUR HEALTH ARE YOU EXPERIENCING THE FOLLOWING SYMPTOMS? • Unusual weight gain or hair loss • Muscles and joints that ache all the time • Constant fatigue and lack of energy • Trouble getting a decent night’s sleep • Feeling emotionally drained and unstable • Constipation and having trouble losing weight • Difficulty with concentration and memory • Cold hands and feet • Sluggish metabolism

SOME 20 MILLION AMERICANS ARE THYROID SUFFERERS

The incidence of the disorder affects women in particular with 1 in 8 experiencing the disorder in their lifetime.

WHAT SHOULD YOU DO WHEN YOUR LAB TESTS SHOW NORMAL BUT YOU STILL HAVE THYROID SYMPTOMS?

Why is it that your thyroid test may at times come back normal when you’re still confounded with anxiety and feeling dreadful? In all probability, the reason could be that you may have some type of functional thyroid problem that is being overlooked.

WHY DO 90% OF WOMEN ON THYROID MEDICATIONS CONTINUE TO SUFFER?

Many doctors will look at 2 thyroid patterns: Hyper (Fast) and Hypo (Slow) thyroid. However, the latest research in functional medicine has revealed that there are actually 6 thyroid patterns and over 27 things that can go wrong which can affect the thyroid gland. This can all be revealed in a comprehensive blood test that tests all the necessary markers for thyroid. When you have been treated in the past: • You may have been given an inordinate amount of hormones and prescription drugs. • You may not have been evaluated holistically to take your overall health into consideration. • Steps may not have been taken to balance your immune system. By being prescribed and taking hormones, the hormones may have made the lab tests look good, but left you still in pain and overwhelmed. Your treatment may have concentrated on the two thyroid patterns of Hypo and Hyper, overlooking the other 4 patterns including autoimmune Hashimoto’s, under conversion (low T3), over conversion (High T3) and Thyroid Resistance.

WE CAN BE OF GOOD HELP TO YOU IF YOUR TEST REVEALS THAT YOU FALL WITHIN ANY OF ONE OF THE FOUR OVERLOOKED THYROID PATTERNS.

An effective treatment may not relate directly to the thyroid, but instead could focus on your immune system, digestive tract, adrenal hormones, other toxicity issues and other possible causative factors.

DO YOU HAVE THE CONDITION KNOWN AS HASHIMOTO’S?

This is the most common cause of hypothyroidism in the United States, and it’s an immune rather than a hormonal issue. It is where your body’s immune system attacks your thyroid.

THE ANSWER LIES IN BALANCING THE IMMUNE SYSTEM

Although your medications may balance your TSH, they don’t really do much to alleviate your symptoms of Hashimoto’s. It is only through balancing the immune system where success can happen. In our clinic, we utilize drug-free neurological and metabolic treatment protocols to balance the immune system and restore overall function.

MY HOLISTIC APPROACH WORKS BEST WITH COMPLEX DISORDERS LIKE THYROID, FIBROMYALGIA, IBS AND CHRONIC FATIGUE

In my clinic, I look to address the root causes of a thyroid disorder and help restore the thyroid naturally using customized dietary nutrition and natural supplements. I also look at the patient neurologically to make sure that the brain, immune system, and hormonal system are working properly.

THIS IS A DRUG-FREE APPROACH

My approach avoids the unwanted side effects of pharmaceuticals in restoring proper hormonal function.

YOUR SPECIAL INVITATION We are offering a Limited Time Consultation and Exam for only $47 (from March 1st - March 31st, 2022) which we normally charge $225 for, to see if you have a Thyroid Problem that we can help you with. You may call our office today at 850-785-9372 between the hours of 9 am and 6 pm Monday through Friday to request Your Special Thyroid Evaluation.

Special Natural Awakenings rate with this Voucher $47 (regular cost $225) The offer includes:

Special invitation with this coupon Limited Time Consultation and Exam for only $47 ($225+ Value. Expires March 31st, 2022)

• A thorough review of your past medical records including diagnostics, lab work and review of your case history. • A thorough analysis of your exam and diagnostic findings.

Dr. Tony Salamay, DC MS FASA OFFICE:

850-785-9372

520 N. Macarthur Ave Panama City, FL 32401

NO HIDDEN CHARGES. THE PATIENT AND ANY OTHER PERSON RESPONSIBLE FOR PAYMENT HAS THE RIGHT TO REFUSE TO PAY, CANCEL PAYMENT OR BE REIMBURSED FOR PAYMENT FOR ANY OTHER SERVICE, EXAMINATION OR TREATMENT WHICH IS PERFORMED AS A RESULT OF AND WITHIN 72 HOURS OF RESPONDING TO THE ADVERTISEMENT FOR THE FREE, DISCOUNTED OR REDUCED FEE SERVICES, EXAMINATION OR TREATMENT. DUE TO INSURANCE REGULATIONS WE ARE NOT ALLOWED TO PROVIDE MEDICARE PATIENTS AND SOME OTHER COMPANIES WITH THIS OFFER

March 2022

letter from publishers

HEALTHY LIVING HEALTHY PLANET

Vegging Out

Northwest Florida Edition

inally March is here, escorting winter out the back door. Most of us are glad to see it. But winter won’t leave without a fight. Often she snaps back with her last frosty breath in March, trying desperately to hold on. But she won’t win. Spring will begin on the 20th, giving way to the most pleasant time here on the Gulf Coast, with warm days and cool, breezy nights Daralyn & Scott Chase that make it worth the hot, sticky summer to come. For the next three months, pleasant weather will prevail, interrupted by the occasional last gasp of winter, protesting her departure with strong storms. It’s the season of sowing our backyard gardens with seeds that will first become tiny green shoots, then grow into food that will grace our tables. I love watching local farmers tilling and planting their fields, knowing that the land will soon explode with yummy goodness. This issue of Natural Awakenings, which is all about making the best of the earth’s bounty, conjures up memories of fresh vegetables straight from my grandmother’s garden— snap peas, black-eyed peas, eggplant, field peas, squash, collard greens, strawberries, okra (fried, of course)—and of sitting on her porch, shelling black-eyed peas and trimming bushels of snap peas, grumbling with every snap. But on the other side of discontentment would be the payoff: loving every forkful come dinnertime. Gram’a would throw a fit every time I opened the lid to smell her simmering batch of southern-cooked vegetables, which would have been the envy of Paula Dean, Justin Wilson or Emeril Lagasse. Thanks to the abundance of farmers markets on the Gulf Coast, even those of us without a garden can enjoy food fresh from the earth. Don’t miss our article on farmers markets, page 32, and then swing by the 30A Farmers Market, which has locations in Rosemary Beach, Mirimar Beach and Niceville. (See ad, page 10.) Another sure sign of spring is the Pensacola VegFest, which returns for a fourth year on April 9. We’re proud to be a regular sponsor of this popular event, which continues to prove that vegan food is both nutritious and delicious. On page 8 you’ll find festival details, as well as two articles on veganism: “Plant-Based Eating Goes Mainstream” and “Easing into a Vegan Lifestyle: Clever Meat Substitutions.” We also have some ideas for personal transformation during this season of renewal. First, consider unplugging for a weekend at Stone Soup’s family-friendly retreat, Turning Off and Tuning In, set for March 26 and 27 in Fort Walton Beach. (See the back cover for more information.) Second, if you’ve been living with chronic pain—as a fifth of American adults do—read our interview with the owner of Mini Escape Massage, in Navarre (page 22). She discusses natural, proactive ways to ease day-to-day discomfort. Third, consider hypnotism as a tool for personal or professional growth. On page 18, local expert “Dr. Peggy” Hyde explains how this widely misunderstood technique can reverse negative behaviors and limiting thoughts that can keep you from living your best life. So happy spring—and see ya next year, winter. It’s time to get out there and enjoy the wonderful gifts that come from the soil. Be sure to share this issue of Natural Awakenings with your family and friends so they also learn the latest in healthy living. And make sure you never miss an issue: Use your phone’s camera to scan the QR code on the front cover, and you’ll receive the digital version each month. Let’s veg out, turn off, tune in, heal up and always be ready to help ourselves and others. Peace!

Natural Awakenings of Northwest Florida

Publishers Scott & Daralyn Chase Advertising Scott Chase Editor Allison Gorman Ad Design Courtney Ayers Production Daralyn Chase

NWFNATURALLY.COM SUBSCRIPTIONS Subscriptions are available by sending $30 (for 12 issues) to the above address or order online at NaturalAwakeningsNWF.com. Digital Subscriptions are free.

NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 NaturalAwakenings.com

© 2022 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Scott & Daralyn 6

From Pensacola to Panama City

www.NaturalAwakeningsNWF.com

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 16 BEYOND KIBBLE

How to Shop for the Healthiest Pet Food

18 HYPNOSIS

Creating Positive Outcomes,Naturally

24 PLANT-BASED FOODS GO MAINSTREAM

Healthy Eating Gets Easier with Innovations

28 EASING INTO A

VEGAN LIFESTYLE

Clever Meat Substitutes that Please the Palate

32 THE BOUNTY OF FARMERS MARKETS

Buying Local Boosts Health, the Economy and the Planet

34 BEYOND PICKY EATING Help for Pediatric Eating Disorders

36 BURNOUT RECOVERY ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 850-687-0825 or email Scott@ NaturalAwakeningsNWF.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NaturalAwakeningsNWF.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Submit calendar entries online only at NaturalAwakeningsNWF.com. The links are on the left side of the web page. Deadline for calendar: the 15th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

Ways to Reset and Find Balance

38 A WEEKEND WARRIOR SURVIVAL GUIDE

Prevention, First-Aid and Recovery

40 ANN ARMBRECHT

on the Business of Ethical Botanicals

DEPARTMENTS 8 news briefs 12 health briefs 14 global briefs 16 natural pet 22 community spotlight 28 conscious eating

32 green living 34 healthy kids 36 healing ways 38 fit body 40 wise words 43 calendar 46 classifieds 47 resource guide March 2022

Stressed? Overwhelmed? Looking to Escape?

news briefs

You don’t have to leave town to get away...

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We are skilled, experienced therapists. We are locally owned & operated by Alyssa, a Military wife who understands the sacrifices made by all members of a military family. Military Discount • Gift Certificates Following all COVID 19 protocols

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Carolyn Olson, Founder and Certified Clinical Thermographer

CALL US TODAY: 251-623-2225 Learn more at ThermographyAdvantage.com 8

Natural Awakenings of Northwest Florida

VegFest Food and Music Festival Returns to Pensacola

he fourth annual Pensacola VegFest, a vegan food and music festival, will take place April 9, from 11 a.m. to 6 p.m., at the Gulfside Pavilion at 20 Casino Beach Boardwalk on Pensacola Beach. The family-friendly event will offer live music, specialty foods and shopping. Organizers say they created the festival to normalize veganism, educate the curious and introduce people to cruelty-free eating. Among the many types of vegan foods being offered are traditional American, Indian, Brazilian and Ethiopian, as well as traditional festival food, soda and desserts. The festival will also host vendors selling clothing, jewelry, natural soaps and locally made specialty candles. Nonprofit organizations will have booths at the festival too, including animal sanctuaries. There will be free scheduled activities throughout the day, such as beginner, intermediate and advanced yoga, and a children’s area that will offer face painting, coloring tables and other activities. Guests are encouraged to stop by the welcome booth at the festival entrance to pick up educational flyers, food and entertainment coupons and free food samples. Raffle tickets will be available for $2 each; all items will be raffled throughout the day. Sponsors for Pensacola VegFest 2022 include Natural Awakenings of Northwest Florida, Vegan Social, Origin8 and Modern Heritage Co. Cost: $5 per ticket. Location: Gulfside Pavilion, 20 Casino Beach Boardwalk, Pensacola Beach, FL. See ad, page 27.

www.NaturalAwakeningsNWF.com

32nd Annual Earth Day Festival April 23 10 a.m. to 4 p.m. BAYVIEW PARK

Showcasing Sustainable Living Through:

Now accepting applications for sponsors and vendors!

Environmental Education Art • Live Music Local Food • Green Products Hands-On Activities

For more information, email earthdaypcola@gmail.com or visit EarthDayPensacola.org.

Quiet Your Mind Providing trauma-informed private yoga and sound healing services from Destin to Pensacola.

• one-on-one • couples • small group yoga

Ask about Our

SOUND BATH Options!

End of Life • PTSD • Anxiety/Depression • Strength and Stretch I provide my students with tools and techniques based in ancient yogic tradition that facilitate self discovery and the ease of suffering. 850-450-7357 • marissa@yogiandherb.com

YogiandHerb.com

March 2022

Healthy never tasted so good!

news briefs

WHAT IS HONEYMED?

HoneyMed is a delicious blend of raw honey and three powerful superfoods: Turmeric, Ginger and Cayenne pepper.

WHY TAKE HONEYMED? HoneyMed is True Nature’s Medicine with anti-inflammatory, anti-bacterial, revitalizing and immunity boosting properties

HOW DO I TAKE HONEYMED?

• As the main ingredient in your Morning Vitality Elixir. (HoneyMed + Warm Water + Lemon Juice) • As a sweetener in your tea or coffee. • On Cheese & Crackers with a glass of Wine • In a craft cocktail; Drizzled over fruit or in yogurt • On toasted bread with butter; Mixed in a salad dressing

May your Life be sweet as Honey with the right amount of Spice!

Come see us at the Rosemary or Grand Blvd Farmers Market!

850-797-2786 Visit us online at: HoneyMedBiz.com Retailers may call or email us for wholesale orders: Honeymedbiz@gmail.com HoneyMed is not for infants, people with bee product allergy, pregnant or nursing women. Those with diabetes consult your physician

30A Farmers’ Markets Grand Boulevard Farmers’ Market at Sandestin

Grand Park (Between Tommy Bahamas and Cantina Laredo)

600 Grand Blvd Miramar • Beach, FL 32550 • Saturdays: 9am - 1pm

Watersound Town Center Farmers’ Market

(Market located at the entrance to Watersound Origins & Hwy 98, Inlet Beach Florida) Niceville Florida Community Farmers’ Market 170 N. Watersound Pkwy. Panama City Beach, FL 32461 at Palm Plaza Saturdays Year Round: 10am - 2pm 1003C John Sims Parkway • Niceville, FL 32578 Also: The following Wednesdays Saturdays: 9am - 1pm March 16, 23, 30 • April 6, 13 30A Farmers’ Market In the Rosemary Beach Community All Wednesdays between 28 N. Barrett Square • Rosemary Beach, FL 32461 June 1- August 31 Sundays Year Round: 9am - 1pm All markets 10am - 2pm

CONTACT: DIANE KOLOPANAS • 850-499-4697 10

Natural Awakenings of Northwest Florida

Call to Artists for ‘Musings of the Divine Feminine’

www.NaturalAwakeningsNWF.com

oots Shoppe has issued a call for artists to participate in its art show, Musings of the Divine Feminine, taking place April 23 from 11 a.m. to 4 p.m., with a 10 a.m. setup time. The deadline to reserve booth space is 11:59 p.m. April 15. “This will be an art show to honor and strengthen the connection to the divine feminine in each of us,” says Jessica Villarreal-Hays, owner and founder of Roots Shoppe, LLC. “This show will take place at our shop in Fort Walton Beach, set back in our beautiful trees overlooking the water. All art, products and pieces must relate to or be inspired by the divine feminine.” The fee to reserve a 10-by-10-foot booth is $33. Both indoor and outdoor spaces are available. Location: 357 Beal Pkwy. NW, Fort Walton Beach, FL. For more information or to reserve a space, call 850-8631044 or email c.gypsymuse@gmail.com. To learn more about Roots Shoppe, visit RootsShoppe.com. See ad, page 29.

ALIGN YOURSELF

WITH THE STruCTurAL ExPErTS AT PILATES COrE TrAININg

PILATES IMPROVES:

CORE TRAINING PILATES • STRUCTURAL INTEGRATION MYOFASCIAL RELEASE • GYROTONIC® 1308 Dunmire St. off 9th Ave.

Posture • Body symmetry • Balance • Body awareness Joint health • Coordination • Lung capacity and circulation Overall strength and flexibility • Mental & Physical Attention Efficiency and grace of movement • Athletic performance Strength of your deep and superficial core muscles

(850) 287-5836

PilatesCoreTraining.com

MYOFASCIAL RELEASE & STRUCTURAL INTEGRATION

PILATES TEACHER TRAINING SCHOOL 450 Hours of comprehensive training covering the fundementals of movement on the mat as well as all pieces of equipment

• Chronic Pain • Arthritis • Fibromyalgia, Myofascial Pain Syndrome • Sports 0r Work Injuries • Headaches/Migraines • Neck Pain and Whiplash

• Shoulder and Arm Pain • Carpal Tunnel Syndrome • Back Pain and Sciatica • Hip, Knee, and Ankle Problems • Plantar Fasciitis • Car Accident Injuries • Post-Surgical Pain and Scarring

“Empowering You To Live Arthritis Free” DR. KENAWY CAN HELP YOU MANAGE... Bursitis • Gout • Joint & Muscle Pain • Lupus • Osteoarthritis Osteopenia • Osteoporosis • Polymyalgia Rheumatica Psoriatic Arthritis • Rheumatoid Arthritis • Sjogren’s • Vasculitis

Certified in Regenerative Medicine

Aymen A. Kenawy, M.D. 850-215-6400

3890 Jenks Ave • Lynn Haven, FL 32444

DrKenawy.com

• University of Florida & Shands Hospital-Trained Physician

• Dr. Kenawy is one of the area’s leading specialists and is Board-Certified in Rheumatology and Internal Medicine

March 2022

health briefs

Fatigue that hampers daily activities is a major symptom of heart failure, the leading cause of U.S. hospitalization for people over 65. To explore inexpensive and accessible herbal treatments, researchers at the Aja University of Medical Sciences, in Tehran, Iran, divided 120 heart-failure patients into three groups: one received aromatherapy, breathing in lavender essence every day; another took 530 milligram capsules of valerian root extract daily; and the third group had conventional medical therapy with no herbal supplementation. After 15 days, fatigue was significantly reduced in both herbal groups, while individuals receiving only conventional care did not experience a noticeable relief in fatigue.

“Where Knowledge & Skill Meet Skin” 39 Years Esthetic Experience Melissa Cundiff Licensed Cosmetologist and Esthetic Instructor Greg Cundiff RN and Esthetician Specializing in: Anti-Aging • Hyperpigmentation • Acne Acne Scarring • Skin Irregularity Removal • Waxing Lash & Brow Tinting & Skintrenzixs Cosmetics

Monday-Thursday • 8am - 6:30pm By Appointment Only Text 205-718-2611 www.Skintrenzixs

Natural Awakenings of Northwest Florida

348 Miracle Strip Pkwy Suite 26 Fort Walton Beach www.NaturalAwakeningsNWF.com

picture partners/AdobeStock.com

Try Lavender and Valerian to Reduce Fatigue

Take Vinegar to Lower the Blues Depression relief may be as close as the vinegar bottle on the kitchen shelf, according to a new study from Arizona State University involving 25 healthy college students divided into two groups. Fourteen drank two tablespoons of Bragg’s apple cider vinegar diluted in one cup of water twice daily with meals, while 11 students consumed a vinegar tablet that contained 1/100 as much vinegar twice daily. After four weeks, using psychological tests and urine samples, the researchers found a 20 to 34 percent reduction in self-reported depression scores from the test group compared to slight increases in depression in the control group. Several metabolic alterations were found consistent with improved mood, including enzymatic dysfunction in the hexosamine pathway, as well as significant increases in glycine, serine and threonine metabolism. “With over 40 percent of college students self-reporting moderate-to-severe depression—a 77 percent increase over the past decade— simple and safe strategies that effectively reduce depression in this population are urgently needed,” the authors write.

ljupco smokovski/AdobeStock.com

Run 10 Minutes for a Brain Boost Exercise is used by people of all ages to elevate a sluggish mood, and new research shows that a mere 10 minutes of moderate-intensity running also boosts cognitive function. In tests with 26 subjects, researchers from the University of Tsukuba, in Japan, found that a short burst of running improved the set of cognitive processes involved in planning, organizing and self-control by increasing blood flow to the bilateral prefrontal cortex. “Given that running is a whole-body locomotive exercise, it may confer more mental health benefits compared to other forms of exercise such as cycling,” says study author Hideaki Soya, Ph.D.

knartz/AdobeStock.com``

Eat Alpha Lipoic Acid-Rich Foods to Live Longer

Looking for a Physical Therapist? We are here to help according to your schedule.

• Free Screens • Telehealth Visits • Flexible Appointments • Cash Payments Accepted • Physician Referral Not Required

Dr. Darnita Spann, PT, DPT l 365 Direct PT 850-366-9988 l wellness@teleptclinic.com

teleptclinic.com

A high dietary intake of foods containing alpha lipoic acid (ALA), a plant-based amino acid essential to the body’s metabolism, is associated with a 10 percent lower risk of death from all causes, an 8 percent lower risk of cardiovascular disease death and an 11 percent lower risk of coronary heart disease, reports a new study in The BMJ, a peer-reviewed medical trade journal published by the British Medical Association. An international team of researchers conducted a meta-analysis of 41 studies involving 1,197,564 participants that were followed for up to 32 years. They found that each additional gram per day of ALA (equivalent to one tablespoon of canola oil or a halfounce of walnuts) was linked to a 5 percent lower risk of cardiovascular disease death. “A higher intake of ALA, however, was associated with a slightly higher risk of cancer mortality,” the researchers wrote. ALA is found in nuts, soybeans, canola oil, flaxseed, chia seeds and other food sources such as avocados, dairy products, navy beans and oatmeal. March 2022

Spiritual Awakening

global briefs

Genetically Modified Organisms (GMO) Now Labeled as Bioengineered (BE) As part of a process begun in 2018, the U.S. Department of Agriculture labeling rule for food products altered at the genetic level was finalized and implemented on January 1 to uphold the integrity of labeling claims and increase marketplace transparency. Bioengineered food is defined as containing detectable genetic material modified by in vitro recombinant deoxyribonucleic acid techniques that could not have been modified through conventional breeding or found in nature. Crops include alfalfa, apples, canola, corn, cotton, eggplant, papaya, pineapple, potato, salmon, soybean, squash and sugar beets, and will be updated annually. The rule also applies to food products regulated by the U.S. Food and Drug Administration under the Food, Drug and Cosmetic Act. Food labels must disclose that the food is bioengineered or contains a bioengineered food ingredient. Exemptions include small food manufacturers with annual sales of less than $2.5 million; food served in restaurants, delicatessens, food trucks, trains and airplanes; and products that contain an unavoidable or accidental presence of a bioengineered substance of up to 5 percent per each ingredient in the final product. Activist groups agree that extensive consumer education is required to avoid confusion.

Most of the world’s organized religious sects contain a doctrine or reference to preserving the environment. Abrahamic religions view humans as stewards that have a unique responsibility to care for the planet. Other faiths like Buddhism, Hinduism and many Indigenous traditions believe that while people need to take care of the planet, they are just one part of the larger ecosystem. The creation stories in Genesis call upon humans to be caretakers of creation and tenders of the garden. Nona Siegel grew up in Montana, where she became aware of several mining projects. She notes that one of Judaism’s core beliefs is that the land belongs to the divine, and cites the Jewish ideal of tikkun olam, which means healing the world. Tempe, Arizona, Community Christian Church pastor Doug Bland, wearing a cardboard box painted brown, invites people to confess their ecological sins in a ritual he calls “ecofessionals”. Some participants say they fly too much on airplanes. Others say they don’t appreciate the environment enough. He is the executive director for Arizona Interfaith Power and Light, an organization that works to bring a spiritual response to the climate crisis with about 100 congregations of churches, mosques and synagogues. It’s one of 40 chapters nationwide calling for faith leaders and communities to get involved.

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Shell Game

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People of Faith Find Deep Connection to the Environment

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What is

Floating Families Sustainably Coping with Sea Level Rise

In the coastal nation of the Netherlands, mostly built on reclaimed land—a third of which is below sea level—Amsterdam has around 3,000 registered houseboats on canals. A Rotterdam city official states, “Instead of seeing water just as an enemy, we see it as an opportunity.” The newest innovation, a floating house, can be constructed on any shoreline and is able to cope with rising seas or rain-induced floods by floating. Unlike houseboats, Dutch floating homes are fixed to the shore on steel poles, connected to the local sewer system and power grid. They are structurally similar to houses built on land, but instead of a basement, they have a concrete hull counterweight that keeps them stable. In the Netherlands, the structures are often prefabricated, square-shaped, three-story townhouses built offsite with conventional materials like timber, steel and glass. For cities facing worsening floods and a shortage of buildable land, floating homes are one potential blueprint for how to expand urban housing in the age of climate change. These floating communities are inspiring projects in flood-prone countries such as French Polynesia and the Maldives. Siti Boelen, a Dutch television producer, says, “We feel safer in a storm because we are floating. I think it’s kind of strange that building on water is not a priority worldwide.”

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natural pet

Beyond Kibble How to Shop for the Healthiest Pet Food by Sheila Julson

Natural Awakenings of Northwest Florida

When purchasing kibble, look for brands that are minimally processed and provide vitamins directly from the ingredients; a long list of supplements on an ingredient list means the food has been highly processed. There has been recent debate within the animal care community as to whether grain-free diets are more helpful or harmful to pets. O’Brien Greenleaf notes the jury is still out on how some grains affect pets or whether grain-free diets are better. “It depends on how contaminated or genetically modified the grains are, and whether grains agree with your pet,” she says. Testing is now available to help determine ingredients to which a pet may be allergic. She also recommends adding high-quality fish oil to pet’s food to help quell inflammation that can cause skin issues and other disorders.

Smaller Manufacturers Emphasize Quality Control Randi Ross owns the franchise in Campbell, California, for Ben’s Barketplace, a Northern California pet food store chain that specializes in quality foods for dogs and cats. She notes that corporate mergers and acquisitions over the years have put many large pet food brands that are carried at big-box stores into the hands of conglomerates that also produce candy, soap and other non-pet products. This can lead to lack of oversight and quality control issues. Many smaller, specialty pet food stores carefully screen the brands they carry. They offer products made by smaller companies that produce just pet food and embrace a holistic, farm-to-table philoso-

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eople are always striving to improve the quality of life for their pets. For some, this means making homemade dog and cat food or buying meat directly from a local butcher, but not all pet parents have the necessary time, space or finances. While there are better quality kibble and canned pet foods available today than in the past, along with frozen raw and freeze-dried raw foods, an overwhelming volume of choices can confuse even the savviest consumer. Cecille O’Brien Greenleaf, a holistic veterinarian in San Jose, California, advises pet parents to use the same criteria they do when shopping for human food—look for the freshest, cleanest ingredients possible, a limited ingredient panel and no chemicals and pesticides. “Look for human-grade ingredients that offer the most vitality,” she emphasizes. She notes that some larger manufacturers have been caught using the least expensive ingredients they could find, including diseased animals that have been rejected from the human supply chain. Ingredients on panels are listed by weight from highest to lowest, so the first one listed is the one that weighs the most. It should be pure meat— chicken, beef, venison or fish. Proteins such as chicken liver, organ meat or eggs may follow. “If there are many synthesized items in the ingredient list, that is to be avoided,” she says. Frozen raw and dehydrated raw foods provide optimal nutrition while more closely mimicking pets’ primal eating patterns. The extrusion process that some pet food manufacturers use to make kibble can overcook the product. To compensate, synthesized vitamins are often sprayed onto the finished product, similar to how many children’s breakfast cereals are produced, she explains.

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phy regarding how they source their ingredients and manufacture their foods. The melamine pet food recall of 2007, in which the U.S. Food and Drug Administration found chemical contaminants in vegetable proteins imported from China used as ingredients in pet food, prompted many people to look for “Made in the United States” on packages. However, even if a brand is labeled as American- or North American-made, it doesn’t necessarily mean all of the ingredients were sourced from America, Ross says. Freeze-dried raw meal toppers and pour-over broths have become popular ways to add nutrition and flavor to kibble. When purchasing those products, she says, the same rules apply as when shopping for food: look for single or limited-ingredients on product panels and be wary of excessive filler ingredients like corn or wheat. “We help educate people on the true cost of pet ownership,” Ross says. “Spending a little more money now on high-quality pet food ultimately keeps dogs and cats healthier, reducing the need for veterinarian visits, pharmaceuticals and antibiotics.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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therapy spotlight

HYPNOSIS

Creating Positive Outcomes, Naturally by Allison Gorman

T SCAN with your phone’s camera to receive the digital magazine to your inbox for FREE. 18

hanks to movies, books and television, there are many misconceptions about hypnosis. Most people don’t realize how effective this natural tool can be for improving negative thought patterns, perceptions and behaviors, says Peggy Hyde, Ph.D., a certified consulting hypnotist based in Fort Walton. “Hypnosis is noninvasive, non-habit-forming and completely natural,” says Hyde, known as “Dr. Peggy” to her clients. “It can positively affect many phases of a person’s life, including their creativity, health, energy and prosperity.” During hypnosis, a person becomes highly sensitive to suggestions—“like your whole body is asleep except your ears,” she says. The senses become very sharp, and the person seems to follow instruction in an uncritical, automatic fashion, responding only to aspects of their environment made relevant by the hypnotist. “When the person is profoundly responsive, they hear, see, feel, smell and taste with the suggestions given,” Hyde says. “Once a garbage truck stopped outside the open window of my office—the smell was just horrible—so I suggested to my hypnotized client the fragrance of her favorite flowers was filling the air. Later she told me how she was in a flower garden with the most beautiful-smelling pink roses. The power of the mind is awesome.” Hyde likes to think of hypnosis as a method of programming a negative mind to a positive one.

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

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“It’s neither sleep nor unconsciousness— it’s not giving up control,” she says. “It’s actually an altered state of highly focused consciousness in which the conscious mind is bypassed and access is achieved directly to the subconscious mind.”

LOVE YOUR GUT

‘All Hypnosis Is Self-Hypnosis’ Hyde notes that all hypnosis is self-hypnosis; a certified consulting hypnotist simply leads the client there. She describes the case of a musician who came to her wanting help with writer’s block. They explored his subconscious mind, changing his way of thinking about his writing and performing, and then she taught him self-hypnosis “and away he went,” she recalls. “Within a year he wrote his songs, played the music and cut a CD. He even played with Willie Nelson.” Recently he thanked Hyde for teaching him advanced self-hypnosis, saying he still uses the technique, especially before he performs, and he’s been playing the best he ever has. Hypnosis can also create the positive attitude necessary for healing, Hyde adds. “It’s known that if you see a certified consulting hypnotist before surgery and listen to a hypnosis healing CD afterwards, you’ll heal a lot faster than if you didn’t,” she says. “If you can make yourself sick and unhappy, why not make yourself healthy and happy?” Whether they’re physical, mental or behavioral, the changes Hyde has seen clients make under hypnosis have been miraculous, she says. “I’ve seen ailments reversed, students’ learning abilities increase, children’s school behavior improve, births happen in one hour, even improved golf games,” she says. Whatever the focus—from heightened athletic and creative ability to weight management, stress reduction and relaxation— hypnosis is a natural tool for improving work and everyday life. Peggy Hyde, Ph.D., offers monthly self-hypnosis classes as well as personal sessions in the Fort Walton Beach area. For appointments, call 850-902-9066. See ad, page 23.

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March 2022

event spotlight

‘Turn Off and Tune In’

Elena Ray | Dreamstime.com

at Stone Soup ISC Retreat

tone Soup ISC, in Fort Walton Beach, will host a family-friendly retreat, Turning Off and Tuning In, the weekend of March 26 and 27. Events will run from 9 a.m. to 5 p.m. both days, lunch included, with expert-led seminars designed to help participants connect with themselves and their families. “We have an offering of local and a few not-so-local folks coming in to introduce methods of self-exploration,” says Stone Soup’s owner, Jan Myers. “By turning off the electronics and tuning into self with these proven techniques, we can strengthen our connection with Spirit and each other.” The two-day lineup will include the following workshops:

Using MBSR to Relieve Pain and Stress

Mind, Body, Spirit: Emersion of the Chakra Energy with the Universe

Sacred Sound Journey

In this two-part workshop, participants will learn the chakra fundamentals, apply them to their universe chakras energies and connect their energies to them, then participate in an emersion universe chakra meditation.

Sacred Harmony: Balancing the Divine Feminine & Masculine Within

Shamanic energy therapist Gay Wolff, Ph.D., will discuss the light and dark elements of the feminine and masculine energies, and ways to bring them into healthy balance. 20

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

This course is based on the eight-weeklong stress-reduction clinic developed by Jon Kabat-Zinn, Ph.D., at the University of Massachusetts Medical Center. Kabat-Zinn is the author of Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.

Participants will let go of all that no longer serves them through the healing art of sound—including the energy and vibrations of Beverly, the Spirit-Awakening Drum, as well as gongs, Tibetan bowls and chimes.

What Is Energy Healing?

Workshop leader GrayBear works with crystals, channeling and psychic ability to help heal the heart, mind and spirit.

Techniques for Losing Your Mind

This open forum will explore techniques for freeing the mind of suffering, and what it means to live consciously.

Family Wellness: The Natural Side

Learn natural methods—from herbs and oils to nutrition and poultices—to address everyday ailments and illnesses.

Bridging the Gap with Words A local author will inspire participants to “build a bridge of conversation with family and friends.” Bring a journal, a pen or pencil, and an active imagination.

How Intuitive Are You?

Learn to access the keys to one’s own spirituality.

FARM TO CHAIR

Astral Travel and Remote Viewing

Learn techniques that reach into the realm of remote viewing and astral travel.

Candle Magic 101

Learn to use candle magic in practical ways.

Text:

Laughter Meditation

Learn techniques for incorporating laughter into meditation.

Spirit Drawing

Learn how to paint from the heart to create unique personal art.

3-Sisters Planting

Learn techniques for planting, maintaining and harvesting herbs, and a First Nation method to better utilize space and resources.

First Nation Prayer Ties

Learn how to create traditional tobacco prayer bundles or prayer ties. Cost: $175 per day, or $300 (prepaid) for both days. Location: 314 Carmel Dr., Fort Walton Beach, FL. For more information, email IntuitiveSpiritualCenter@gmail.com or visit IntuitiveSpiritualCenter.org. See ad, back cover.

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Caring for someone with dementia is hard.

business spotlight

Escaping Chronic Pain

Mini Escape Massage Offers Holistic, Proactive Care in Navarre by Allison Gorman

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Dr. J Douglas Brown DC DACNB, Board Certified Neurology-Chiropractic Dr. Brown is one of only a few functional neurologists in the U.S. providing brain pathway activation therapy in conjunction with deep transcranial magnetic stimulation (TMS) and Bredesen’s science-based nutritional program.

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Natural Awakenings of Northwest Florida

Alyssa Elman

pening a business during a pandemic comes with “unique challenges,” admits Alyssa Elman, who launched hers—Mini Escape Massage, in Navarre—in March 2020. But if anyone could make it work, it’s a military wife. In Elman’s 13 years as a licensed massage therapist, she’s grown businesses in three states and two countries. Northwest Florida is just the latest beneficiary of her professional passion. When Elman became a massage therapist in 2009, her husband was on active duty and they had three small children. “I wanted a profession that gave me a lot of flexibility and would be easy to start when we had to move—but also something I’d be passionate about,” she said. “I loved the medical field and was always fascinated by it, so I looked into a few options, massage therapy being one of them. I started the program not knowing how much I would love it.” Her initial 815-hour training (including 125 practical hours) at Arizona School of Massage Therapy gave her a well-rounded education in both Eastern and Western practices, she says. Since then she’s steadily built on that foundation, earning CEUs in prenatal, pediatrics, hot-stone and injury massage, among other techniques.

www.NaturalAwakeningsNWF.com

Elman opened Mini Escape Massage to create a “diverse but cohesive environment” that would allow providers with different specialties to grow and learn from each other. She specializes in sports and injury massage, but Mini Escape also offers deep-tissue, Swedish, prenatal and pediatric massage, as well as reflexology and trigger point therapy. “I’ve found amazing providers who share my passion for helping others feel better,” she says. “I love knowing that if I’m not the right provider for a client, I have an amazing network where they’ll receive the same care and attention. It’s important to me that all clients receive the best treatment for what their goals are.”

The Benefit of ‘Maintenance Massage’ While Mini Escape offers a relaxing and peaceful environment, “it isn't just a day spa,” she adds. “We want to make massage an affordable and effective part of everyone’s life.” That’s because pain is part of everyone’s life, she says, and regular massage can ease or even prevent it. “With over 600 muscles in the human body, there’s no way everyone isn’t living with some kind of pain or dysfunction,” she explains. “Maintenance massage helps clients achieve their best, day in and day out. Through some of our more thorough modalities, such as an injury session, we can retrain the body to work more efficiently and help the client with their goals, whether that’s running marathons or simply getting through the workweek without neck and back pain. Our target clientele is anyone who experiences daily pain and wants to find holistic, proactive care to relieve it.” Clearly, Mini Escape is fulfilling a pandemic-proof need. Over the past two years, Elman says, the business has been steadily growing its clientele and its reputation. Mini Escape Massage is located at 1929 Ortega St., Navarre, FL. For appointments or more information, call 850-376-7785 or visit MiniEscapeMassageNavarre.com. See ad, page 8.

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850-902-9066 • Classes are limited in size. March 2022

Plant-Based Foods Go Mainstream Healthy Eating Gets Easier with Innovations by Carrie Jackson

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

lant-based eating has seen an explosion in the past few years as consumers become increasingly aware of how their food choices impact their health and the environment and align with their ethics. According to market research firm SPINS, plant-based eating is now a $7 billion market in the U.S., with $1.4 billion represented by plant-based meat. Consumers can now expect to see veggie burgers at the ballpark, vegan dairy at the cafe, tuna substitutes in every grocery store and a plant-based entrée at Michelin-starred restaurants. Whether vegetarian, vegan or flexitarian, almost 40 percent of Americans are shifting to a plant-based diet, according to a 2018 Nielsen report. While a plant-based diet supplies essential nutrients and reduces the risk for some cancers, consumers now rank the health of the planet as their number one concern, overtaking personal health, which has been the top priority in recent years, according to market researcher Innova Market Insights. Such an eating regimen can lead to a more sustainable use of resources, combat climate change and help preserve biodiversity. According to a University of Illinois study published in the journal Nature Food, animal agriculture is responsible for 57 percent of global greenhouse gas emissions from food production, which accounts for 35 percent of all greenhouse gas emissions.

Plant-Based Companies Align with Values

vladimir/AdobeStock.com

Elysabeth Alfano, the founder of Plant Powered Consulting, sees a plant-based diet becoming a lifestyle as consumers demand a broader range of options. “It’s becoming increasingly normal to find plant-based foods and meat alternatives in every grocery store. Oat yogurt, seafood alternatives and vegan honey are now mainstream. People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices,” she says. Alfano is also the co-founder and CEO of VegTech Invest, an investment management firm that is the first global exchange-traded fund of plant-based companies; it launched January 4 on the New York Stock Exchange, comprising 37 publicly traded companies actively innovating with plants and plant-derived ingredients, and producing products that are animal-free. “We believe that today’s investors want a more resource-efficient, climate-friendly and cruelty-free food and materials supply system, and want to invest their dollars in the same,” says Alfano.

Dairy and Seafood Alternatives Abound In the grocery store, it’s never been easier to shop for plant-based options. Companies are getting creative and optimizing products that stand on their own merits, instead of just mimicking meat, fish and dairy. With alternatives such as oat, almond and even potato milk touting sustainable credentials, as well as a creamy texture, plant-based dairy is having a surge. Sales in the plant-based seafood sector grew 23 percent from 2019 to 2020 according to market data from The Good Food Institute. Nestlé recently launched Vuna, a vegan tuna alternative made of pea protein, wheat gluten, rapeseed oil, salt and a flavor blend, and other companies are jumping on board as consumers are becoming more aware of the seafood industry’s environmental problems, particularly overfishing. While a handful are specializing in proteins derived from fermentation and others are developing lab-grown seafood, most are focusing on plant-based products. Due to their fibrous consistency, jackfruit and yam root are ideal fish alternatives for fillets and sticks. Vegan fish stock, as well as plant-based scampi and king prawns, can be found in vegan grocery stores and such online shops as ShopVejii.com and GTFOItsVegan.com.

Mushrooms Become a Plant-Based Superfood Mushrooms are having a heyday due to their versatility, and companies are harnessing them as a source of fiber, protein and antioxidants. Meati.com is a Boulder-based startup that uses mycelium, the root structure of mushrooms, to create a whole-cut product that offers the protein of animal meat with the nutrients of fungi. “We believe that systemic change can start with people replacing animal meat even a couple of times a week. Eating Meati chicken or steak shouldn’t feel like a huge departure from animal products, and the nutrition offered is superior to any food out there,” says Christina Ra, vice president of marketing and communications. “People can enjoy eating Meati and feel great about how they’re nourishing their bodies.” With $50 million in recent venture capital funding, the company is building an 80,000-square-foot production facility and plans to start selling its substitute chicken and beef in national markets later this year. Meati has drawn on ancient, natural processes to grow clean, sustainable sources of nutrition. “Mycelium is an infinite, self-replenishing food source. Made from a closed-loop system, Meati uses less than 1 percent of the water and land needed for animal meat production,” says Ra. The company grows and harvests the mycelium indoors in stainless steel fermentation tanks using only water, sugar and nutrients. Unlike the animal agriculture industry, no antibiotics, growth hormones or pesticides are used.

Vegan Coaching and Delivery Make It Easy For people that aren’t ready to experiment with plant-based cooking themselves, vegan and vegetarian meal-delivery services March 2022

photo courtesy of VegNews.Plantable.com

are popping up. One such program is Plantable.com, founded by Nadja Pinnavaia and designed to give clients the tools to transition into a plant-based lifestyle. Customers sign up online for either a seven- or 28-day program that includes daily shipped meals, oneon-one counseling through phone calls and texts, and lifestyle recommendations to form new habits. “Our goal is to make plant-based eating so tasty and effortless that it becomes a way of life,” Pinnavaia explains. She says the idea behind Plantable, which is based in New York, but will ship anywhere in the country, is to make plant-based eating less of a barrier for people. “Most of our clients are either looking to kickstart a new lifestyle and don’t know how to begin, or they are busy and want the ease of prepared meals made from scratch with real, clean ingredients. Our menu is a whole-food, plant-based way of eating that is filled with fiber and packed with nutrients. We focus on legumes, tofu and nuts as sources of protein,” she says.

Pinnavaia, who holds a Ph.D. in quantum chemistry, became interested in food and nutrition after having too many family members diagnosed with cancers. Since launching Plantable in 2016, she has observed more clients coming in on their doctor’s recommendation. “We’re seeing a shift towards more consumer-driven health care, where doctors are understanding that meal planning and nutrition are critical to overall health. The community in general is also taking more ownership of their own health and gaining more knowledge of the benefits of a plant-based diet,” she says.

Eating Out Gets Healthier For people dining out, there is no shortage of plant-based options, and that goes beyond a salad and fries. Eleven Madison Park, in New York City, is the first vegan restaurant to receive a Michelin star. Even fast-food chains are getting on board, with McDonald’s introducing the McPlant burger and KFC debuting a Beyond Chicken made of soy and wheat. Joe Hehl, the founder of Dragged Through the Garden, a Chicago-based company that consults with restaurants and breweries looking to expand vegan options, has seen an uptick in interest. “Adding a plant-based option or two on the menu can absolutely set some new 26

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

eyes on a restaurant’s operation. Now this place will show up in searches for ‘restaurants with vegan options’ and appeal to an audience who potentially wouldn’t have eaten there otherwise. Plus, it’s not super-costly on the bottom line,” he explains. He adds that the availability of meat substitutes on a menu, such as an Impossible Burger, makes it easy for people trying to cut down on their meat intake. “Mainstream substitutes are a little more accessible than something like a bowl of quinoa to someone who is not vegan. This new era of plant-based burgers offers an alternative for those who want to wind down their meat intake, but are unsure how to start,” he says. Hehl also offers clients recipes and guides for recreating vegan versions of traditional fast food and kitsch menus. Past recipes have included a Vegan Philly Cheesesteak and the Vegan Chorizo Sloppy Joe, for which he offers step-by-step instructions and encourages followers to have fun and experiment with ingredients such as oat milk. “I grew up in a very meat-and-potatoes household and had no knowledge of cooking whatsoever. As I learned about some of the benefits of a plant-based diet, I decided to embrace it as a challenge to myself,” he says. “My favorite plant-based ingredients to use are garlic powder and smoked paprika! Some people are eating plant-based ingredients without even realizing it.” Consumers have no shortage of options as plant-based eating and lifestyle choices continue to go mainstream. Companies are meeting the demand with creative, sustainable products and services that are better for the planet, healthier for the body and allow people to align their values with their purchases. As the interest increases, new innovations are likely to explode on the scene and the plant-based followers are ready. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

2022 scan for more info

April 9, 2022 11a-6p

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conscious eating

Easing into a Vegan Lifestyle CLEVER MEAT SUBSTITUTES THAT PLEASE THE PALATE by Sheila Julson

istetiana/AdobeStock.com

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

oday’s wide availability of vegan meat substitutes in the grocer’s freezer helps break the ice for people that want to experiment with plantbased foods. The taste, convenience and quality of these products has improved greatly over the past decade, but like many convenience foods, some packaged faux meat products can be high in sodium or fillers. While packaged, meat-alternative products are ideal for a tasty occasional treat, there’s a whole world of options beyond the freezer aisle for those that want to expand their vegan palates. Arielle and Brandon Hawthorne, co-owners of Twisted Plants, a popular, plant-based restaurant in the Milwaukee area, make their vegan food approachable by creating plantbased foods that mimic everyday, non-plantbased options. “I think that motivates people to try it because they feel they can still have the same flavor and taste they’re used to, but in a healthier version,” Arielle says. They use items like jackfruit, a species of tree in the fig family, which takes on the taste and consistency of pulled pork when shredded and marinated in sauces or spices. Going plant-based does not mean going without. Del Sroufe, a vegan chef based in Columbus, Ohio, culinary specialist at the T. Colin Campbell Center for Nutritional Studies and author of the Forks Over Knives companion cookbook, recommends that people craft satisfying, plant-based entrées at home by starting with recipes they like, and then looking for plant-based versions of those. “If you like pizza, you can still have pizza. If you like Italian cuisine, there are plenty of Italian recipes,” he says. Priyanka Naik, a self-taught Indian vegan chef, Food Network champion and author of

the new vegan cookbook The Modern Tiffin, advises to gradually start a plant-based diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.

Substitutes at Home The concept of protein at the center of every dinner plate has been ingrained in American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says. Sroufe adds that we often believe we won’t get enough protein from plant-based foods. “There’s been a lot of science to refute that. The World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.” Fruits, vegetables and grains are often more economical than packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show. Cauliflower and eggplant can be prepared in “steak” form as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is added, effecting a good substitute for ground beef. Adding chipotle, cumin and other seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.” Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews. Don’t toss that banana peel—Naik says using clean, organic banana peels after the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat. Tofu gets a bad rap, Sroufe says, noting that many people worldwide eat soy products without experiencing digestive issues. He often uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches. It’s a good, filling food.” Sroufe also uses millet as a base for meatloaf, meatballs and sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs. By experimenting with an array of vegetables, grains, nuts and seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat. Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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Plant-Based Options

photo courtesy of Del Sroufe

BUFFALO CAULIFLOWER BITES

This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw. ½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups) Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl.

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Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired. Recipe and photo courtesy of Del Sroufe.

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Mix well. Add the cauliflower florets and toss until thoroughly coated.

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ONE-PAN SKILLET EGGPLANT PARMIGIANA Sprinkle with a bit of kosher salt, cover with the lid and cook another 4 to 5 minutes. Eggplant should be very soft, fork tender and cooked, but not falling apart. Remove from pan. photo courtesy of Priyanka Naik

Inspired by the Italian restaurants of her Staten Island neighborhood while growing up, Naik has created a vegan version of this Italian favorite.

1 Tbsp neutral oil (such as canola or vegetable oil) 1 medium-sized Italian eggplant, split in half lengthwise 2 tsp olive oil 1 tsp Calabrian chili oil 2 cloves garlic, roughly chopped 1 sprig of fresh oregano 1 cup of jarred marinara sauce

1 sprig of fresh basil (extra for garnishing) 3-4 Tbsp water 1 Tbsp sugar 1 Tbsp tomato paste 1 tsp red pepper flakes 4 slices vegan mozzarella ⅓ cup plain breadcrumbs Kosher salt and freshly ground black pepper to taste

Pour about 1 Tbsp neutral oil into a medium or large nonstick skillet. Heat over medium-high flame. Meanwhile, score the meat of the eggplant in crosshatches. Do not to cut all the way through the skin. Place eggplant slices meat side down into the hot skillet and cover with a lid. After 3 to 4 minutes, check the eggplant to be sure it’s turning golden brown; if it looks charred, lower the heat. Cover with lid and continue cooking for another 5 minutes. Flip eggplant slices (meat side should be tender and able to pierce with a fork).

Lower heat slightly and pour in olive oil and Calabrian chili oil. Once hot, add garlic, sautéing until slightly golden. Add the sprig of oregano. Once super-fragrant, pour in the jar of sauce and a sprig of basil and water. Lower the heat to medium-low. Add sugar, tomato paste, salt, black pepper and chili flakes. Mix until incorporated and smooth. Once the sauce starts bubbling, add eggplants meat side-up. Cover the lid and simmer for 2 to 3 minutes. Put cheese slices on top of the eggplant and close with the lid. While the cheese is melting, toast breadcrumbs in a separate pan. Sprinkle in salt and freshly ground black pepper to taste. Toast until golden brown and crispy. Turn off heat. Remove lid from eggplant and once cheese is fully melted, top with breadcrumbs and fresh basil, and remove from heat. Serve with Italian crusty bread. Recipe and photo courtesy of Priyanka Naik.

March 2022

green living

THE BOUNTY OF FARMERS MARKETS

Buying Local Boosts Health, the Economy and the Planet

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by Sandra Yeyati

hroughout the nation, an estimated 8,000 farmers markets offer some of the freshest food available anywhere. Often open on weekend mornings or select weeknights, these nutritional meccas allow local farmers to sell their fruits, vegetables, eggs, meat and dairy directly to consumers, thereby providing an attractive business channel for them. “If you buy direct from a farmer, 97 cents of every dollar goes home with the farmer, whereas if you buy from a traditional grocery store, only 17 cents makes its way back to that farmer,” says Janie Maxwell, executive director of the Illinois Farmers Market Association.

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Dollars spent at farmers markets boost local economies. “When farmers make money, they buy seeds at their local co-op or purchase tools from a nearby hardware store, which infuses economic capital into rural communities,” says Katie Myhre, technology research manager at the Farmers Market Coalition. “If we can focus on

growing the capacity of our farms within our region and building consumer habits around what we can grow locally, that’s going to help our region become more resilient.” This type of localized commerce offers environmental benefits, too. Produce from a local source carries a much smaller carbon footprint than one that travelled halfway across the country. “Farmers markets are uniquely positioned to encourage environmentally responsible farming by providing a solid economic platform to climate-positive farmers that are taking care of land and water quality,” Myhre asserts. According to a study commissioned by the U.S. Farmers & Ranchers Alliance, 72 percent of consumers know “nothing” or “very little” about farming or ranching. Farmers markets facilitate ongoing dialogues between growers and consumers, serving as valuable educational sites. “Getting to know your farmer offers you an opportunity to ask questions directly to the person growing the product and make a choice accordingly, whereas when you go into grocery stores, you’re fed a lot of advertising and greenwash labeling with terms that you don’t understand,” Myhre says, adding, “While many small farmers decide not to go through the costly United States Department of Agriculture organic certification process, their farming practices are often just as clean or even more so, and at a farmers market, consumers are able to look the farmer in the eye and learn about their growing methods.” Maxwell appreciates the opportunity to make an educated choice. “As a consumer, you have to decide what is your highest value. For me, the most compelling reason to shop at a farmers market is the peak, in-season, quality of the food, the incredible taste and nutrition that you get because it was freshly harvested and didn’t have to be transported over long distances. The number of people that touch your food is significantly lower at a farmers market, so

there’s less opportunity for it to be mishandled or cross-contaminated. It carries the name of the producer on it. This is their life’s work, and their reputation is on that label. I sense that there’s a real desire to ensure great quality and safety.” Regularly buying fresh food from a farmers market allows families to get into the habit of eating in season. “Cooking seasonally allows you the opportunity to capture the incredible flavor profiles of what’s fresh. It has just been picked and tastes incredible—very different from the flavors you get from grocery store products that were produced someplace else, maybe even weeks or months ago,” Maxwell explains. Myhre concurs: “If we can build our habits, cooking preferences and skills around those seasonal rhythms, that’s a really beautiful benefit. It’s awesome for me to know that these herbs were harvested yesterday. There’s also a wide diversity of products. You’re not going to see 12 varieties of squash at your big-box grocery store. I’m always surprised by what I see, and it’s a really fun experience as somebody who loves food. Taking home really great-tasting products that were produced with so much care is a central benefit.” For many, the farmers market is a community gathering. In addition to local growers, they often include cottage food vendors offering homemade jams and jellies, baked goods, sauces, preserved and pickled items and other delicious foods, as well as arts and crafts vendors and musical entertainment. “The wonderful thing about the farmers market is that it leads with joy,” Myhre says. “It’s fun. You don’t invite friends to the grocery store, but you might meet your friends for coffee at the farmers market.”

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healthy kids

Beyond Picky Eating Help for Pediatric Eating Disorders

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by Marlaina Donato

ost kids go through food phases and bouts of fussiness during mealtime, but more serious problems can lurk beneath the surface of such all-too-common behaviors. Eating disorders are often associated with teen and adult females, but children of any gender under 12 can be afflicted with anorexia nervosa, bulimia and other conditions unique to younger kids. “Eating disorders used to be primarily a college-aged issue; now eating disorders show up in young teens and even children as young as 5 years old,” says Marcia Herrin, a dietitian and nutritional counselor in Lebanon, New Hampshire, and author of Nutrition Counseling in the Treatment of Eating Disorders and co-author of The Parent’s Guide to Eating Disorders. Consequences of childhood eating disorders can include permanently stunted growth, impaired immunity, hypoglycemia and delayed puberty, but healing from an eating disorder can occur with early detection, quality care and proactive efforts by the family. Current research has broadened the medical definition, allowing earlier

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diagnosis and prevention, reports the New York City-based National Eating Disorders Association.

More than Body Image While eating disorders are fueled by many factors, each child is an individual, and so any child’s struggles around food will be particular to them. Herrin, the founder of the Dartmouth College Eating Disorders Prevention, Education and Treatment program, says, “It is important for parents to know that the main risk factor for developing an eating disorder is genetic. This

means some children are genetically at risk and others are not.” The fires of predisposition can be fueled by “body dissatisfaction, dieting and involvement in activities that favor thinness, such as dance, gymnastics and running,” says Herrin, adding that the disorder defies stereotypes. “Because a child is male or has always been on the heavier side doesn’t mean that child is immune from developing an eating disorder.” Being repelled by foods with certain colors, tastes, textures or smells and having phobias around vomiting or choking are often catalysts to disorders. “Extreme picky eating that leads to restricting food intake is now considered an eating disorder in its own right, called avoidant/restrictive food intake disorder (ARFID),” says Herrin. “The main difference between the child restricting food intake because of anorexia nervosa and the child with ARFID is that those with ARFID don’t care about weight or have body image issues.” For Cassandra Lenza, an eating disor-

der therapist and the owner of Healing on Hudson, in Hoboken, New Jersey, the lasting imprints of a pervasive “diet culture” cannot be ignored. “The main and persistent risk factor for the development of eating disorders is early dieting,” she says. “Children under 12 who are dieting or exposed to dieting in their environment are more susceptible to the development of eating disorders than children who are not.” It is imperative, she says, that parents model healthy eating and provide a child with the tools for success.

A Whole-Child Approach Cognitive behavioral therapy, mindfulness training and yoga have been shown in studies to help both children and adults to process critical emotions, thoughts and eating patterns. Lenza attests to the effectiveness of holistic, multidisciplined care for reversing the common effects of eating disorders like exhaustion and gastrointestinal, hormonal or cognitive impairment. “We recommend a three-pronged

treatment approach for all children which includes working with a therapist who treats eating disorder behavior, a registered dietitian who can help nutritionally and a pediatrician who can monitor the child medically,” she says. Habits and bonds within the family unit go a long way toward prevention. “Having a family dinner most days of the week substantially reduces the risk of a child developing an eating disorder,” says Herrin. For recovery, she advises, “The most effective treatment for children up to age 19 is family-based treatment (FBT). In FBT, clinicians show parents how to help their child eat enough to restore health. The type of eating that is most effective is good old-fashioned meals with plenty of calories from carbs, fat and protein.” With observant parents and quality care, children have a brighter future. “The early signs are often subtle,” counsels Herrin. “Trust your intuition.” Marlaina Donato is an author and composer. Connect at WildflowerLady.com.

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healing ways

Burnout Recovery Ways to Reset and Find Balance

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by Ronica O’Hara

“I

’ll sleep when I die,” Kristina Shea used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a high-powered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally

and physically drained, with little joy left for life.” Determined to reset, she switched jobs, prioritized sleep, practiced yoga, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.” Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its

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telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported feeling burned out in a March 2021 study, with two-thirds saying it had worsened during the pandemic. Belgian researchers found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health conse-

quences as depression, insomnia, cardiovascular disease and immune disorders. Turning around burnout requires a simple first step. We must admit what’s going on, says Eileen McDargh, author of Burnout to Breakthrough and an executive coach in Dana Point, California. “Until we stop and literally look at what we are doing, we remain on the hamster wheel,” she says. “And then, we must listen to what our head is saying to us, and perhaps even more important, what our heart—our intuition—is telling us. The heart knows the truth.” From this self-assessment, other steps can follow, she says, such as asking, “What can I change about this? What can I avoid? What can I amend? And what—at least for the short term—can I accept?” A stressful situation can also be proactively reframed by viewing it as a challenge, a learning opportunity, a way to help others or as having a higher purpose. Other helpful strategies include:

walking in nature improves mood, focus, blood pressure and heart rate, report Cornell researchers.

be grateful before bedtime several days a week. “Gratitude is a powerful energy enhancer,” says McDargh.

ENHANCE GRATITUDE. Studies among firefighters and professional athletes have found gratitude to be significantly protective against burnout—in part because it causes us to pause and savor an uplifting feeling. Developing the habit is as simple as writing down a few specific reasons to

Shea concurs, “When we take the time to just be, feel gratitude, the sun on our face, this helps rewire the way we think—and we can then begin to heal our bodies.”

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TAKE MICRO-BREAKS. “You don’t have to wait for the next vacation to recharge,” says Michelle Risser, a licensed clinical social worker and burnout expert in Worthington, Ohio. “Some examples: stand up and stretch between meetings. Feel your feet on the ground and take a nice, slow breath. Breathe in on a count of five, out on a count of seven. Listen closely to a piece of music.” As few as 10 minutes sitting or

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ACCESS POINTS OF JOY. By asking ourselves what three specific activities or things truly make us feel alive, engaged and happy, we can figure out how to work them into our days and restructure our life. In one study, physicians that spent about 20 percent of their time—roughly one day a week—on the activity they found the most meaningful had half the rate of burnout as those spending less time on those pursuits. FIND POINTS OF CONTROL. Feeling helpless is a trademark of burnout, “but there is always something we have control over. Our physical body is a great place to start: sleep, exercise, diet….” says McDargh. Even little steps matter, such as putting greens into smoothies, turning off digital devices a half-hour before sleeping or dancing to a short tune.

Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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fit body

A WEEKEND WARRIOR SURVIVAL GUIDE

prevention, first-aid and recovery by Marlaina Donato

t first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks. At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved. With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional first-aid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and supplements.

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Full-Spectrum Prevention

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Maintaining our cars prevents them from breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach Nadia Murdock. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body. “With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.” Whether putting down a new floor, raking leaves or playing a game of tennis, toughing out an annoying muscle twinge or

ignoring stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist Brennan Hussey. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee. Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key. “Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”

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First-Aid and Recovery Essentials

RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits. Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend. “In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for post-activity soreness is with topical application,” says Liz Fulcher, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution—too strong for all-over use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.” Her powerhouse favorites for aches and pains include German chamomile (M. chamomilla), helichrysum (H. italicum), ginger (Z. officinale), black pepper (P. nigrum), frankincense (B. carterii), lavender (L. angustifolia) and tea tree (M. alternifolia). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says. According to a 2016 review of studies in the American Journal of Therapeutics, soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy Arnica Montana 30x, as well as topical arnica in the form of gels, oils and sprays. Remedies like Ruta graveolens and Rhus tox offer further support for sprains and strains. Bolstering the diet with anti-inflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support. In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions. This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.” Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

TIPS TO PREVENT INJURY ADVICE FROM FITNESS TRAINER NADIA MURDOCK: Start with a gentle warmup if you are stretching before your workout. This helps to loosen up the joints and improves the blood flow to the muscles in your body. Try incorporating a few jumping jacks or a minute of running in place. Avoid bouncing in the stretch; hold the stretch for at least 20 seconds and don’t rush it. A few simple moves: FORWARD LUNGE: Kneel on one knee, place the other leg forward at a 90-degree angle, making sure the knee is over the ankle. Lean into the movement to feel the stretch in the inner thigh. Hold for at least 20 seconds and then switch legs.

STANDING QUAD STRETCH: If you need additional support in this stretch, you can use a wall or chair. Raise one foot behind you; on the same side of the body, reach back to grab your foot at the ankle and pull it toward your seat, stretching the thigh. Keep the knees close and square your hips by keeping them forward. Hold for at least 20 seconds. Repeat on the other side.

SEATED STRADDLE LOTUS: Sit down on the floor with the soles of your feet together in front of you. Gently press your knees to the floor while placing your forearms on the inside of the knees. Push down as you lean your body forward toward the ground. Make sure you are leaning forward from the hips. Hold this stretch for at least 20 seconds and repeat if you feel you need to.

March 2022

wise words

Ann Armbrecht

on the Business of

Ethical Botanicals

What surprised you the most in your journey around the world tracking the herbal supply chain?

I was surprised by the level of mechanization and scale, and the careless way plants were often handled—sometimes stored in open sacks and huge piles, with one type of plant spilling into another without controls for moisture and rodents. But I was also surprised to discover my own naiveté about the supply chain. These were both important realizations to help me come to a more nuanced, realistic assessment of the challenges the different stakeholders face in bringing herbs to market.

What should consumers consider when purchasing herbal products?

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Alternative medicine and health care frame wellness as a personal choice, focused on the individual’s health, yet we have a responsibility back to the plants that heal us and the people who care for them. We can’t be well unless the planet is well. By purchasing an herbal product that has been produced in ways that care for the Earth and local communities, we can start to heal the planet and address social inequities. Purchasing Organic Certified products is a start. Someone I met at Organic India said every time you have a cup of herbal tea that isn’t certified organic, it’s like steeping a cup of pesticides. It doesn’t make any sense to consume something for its medicinal properties that has been made with pesticides or chemical fertilizers. Certified Organic is not a perfect system—no certification is—but it operates as a stand-in for relationships and trust. These herbs change hands up to 15 times to get to a consumer, so there has to be a way to keep a paper trail and ensure product integrity. When consumers ask for Certified Organic, it signals to the marketplace that sustainability matters and helps drive change in the industry.

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riter and anthropologist Ann Armbrecht explores the relationship between humans and the planet, notably through her work with plants and plant medicine. Her book The Business of Botanicals: Exploring the Healing Promise of Plant Medicines in a Global Industry tells the stories of the people and places behind the global industry of herbal products which are largely invisible to the consumers that spend $9 billion annually on them. Armbrecht is the director of the American Botanical Council Sustainable Herbs Program and is co-producer of the documentary film Numen: The Nature of Plants, inspired by her experience studying herbal medicine with herbalist Rosemary Gladstar. Although her current work focuses on the herb industry, she is interested in broader questions about how the purchasing choices everyday citizens make impact the world. Armbrecht is also the author of the memoir Thin Places: A Pilgrimage Home, based on her time conducting ethnographic research in Nepal and her continued questioning of culture and community back home in the U.S.

photo courtesy of Bryce Youk

by April Thompson

Seeking out fair trade products is also great when possible. The FairWild certification, for example, works toward ecological, social and economic sustainability in the supply chain of wild-collected products.

A NIGHT OF DEEP, RESTORATIVE SLEEP IS WITHIN REACH

What key trends are you seeing in the herbal industry? There is a trend toward regenerative farming, which focuses on issues like how cultivating plants affects soil and biodiversity. There is also a new focus on social equity for people growing and collecting herbs, as many of them are living on the fringes of society in precarious situations. We are doing case studies to look at details like how the structure of contracts and timing of payments affect smallholder herb farmers so we can make appropriate recommendations and hold companies accountable.

What gives you the most hope about the herbal industry right now?

The people I got to know in my travels are working really hard to take care of the plants and of the communities to bring a sense of ethics, equity and transparency into the system. A lot of money is made at the very end of the value chain and not at the source. Individuals and companies in the industry are working to address these imbalances. More consumers are asking questions and becoming empowered citizens, and that also gives me hope. When I studied herbal medicine, what was most powerful for me was learning simple ways to take care of myself and my then-1-year-old daughter. Learning to make these simple remedies was deeply empowering. Without that knowledge, it’s easy to be overwhelmed walking through the supplement aisle of the drugstore, not knowing where to begin other than to read labels and try to compare one marketing claim to another. Taking steps to learn more about herbs and where they come from helps people make a shift from consumer to citizen. That level of engagement also brings more meaning and connection, which people are hungering for. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

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850-243-1534

106 Wright Parkway SW • FWB 32548

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calendar events

SATURDAY, APRIL 22

save the date

Pixelliebe | Dreamstime.com

Musical Echoes 2022 Native American Flute, Art and Cultural Festival

SATURDAY, MARCH 5

SATURDAY MARCH 26

Cacao Ceremony – 4-6pm. Ceremonial cacao drink, breath, traditional drumming, and sound bath at Prana Mudra Hot Yoga in Destin. Book on mindbody. Marissa Walker, Yogi and Herb. 850-4507357. Marissa@YogiAndHerb.com.

‘Turn Off and Tune In’ at Stone Soup ISC Retreat – 2-day event, 9am-5pm. both days. Expert-led seminars designed to help participants connect with themselves and their families. By turning off the electronics and tuning into self with these proven techniques, we can strengthen our connection with Spirit and each other. Lunch Included. $175 per day, or $300 (prepaid) for both days. Stone Soup, ISC, 314 Carmel Drive, FWB. 850-533-6565. Intuitive SpiritualCenter@gmail.com. IntuitiveSpiritual Center.org.

SUNDAY, MARCH 12 T's Closet – 1-3pm. A support group for those who identify as transgender, non-binary, and allies. Free to attend. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com.

Jeff Jarrett | Dreamstime.com

SUNDAY, MARCH 13 T's Closet – 1-3pm. A support group for those who identify as transgender, non-binary, and allies. Free to attend. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com. Monthly Meditation – 5:50-6:30pm. Experience a “4-Chambers of the Heart” Meditation. Free. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com.

MONDAY, MARCH 14 Self Hypnosis Classes – 3-weeks, 6-8pm. Stress can kill. Stress is caused by the negative power of your mind. Learn to illuminate the negative impact of stress by using the Power of Your Mind. Discover the ability to calm your mind and body, release stress and promote self-healing and understanding. Taught by Peggy Hyde, Ph. D. and member of National Guild of Hypnosis with over 25 years experience. $150 investment. Fort Walton Beach area. Peggy, 850-902-9066, DrPeggyHyde@gmail.com.

FRIDAY, MARCH 18 Freebirth Meetup – 5-6pm. A monthly meetup focused on freebirth for pregnant families, birthworkers, and those wanting to learn more. Virtual and in person. Free. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com.

SATURDAY, MARCH 19 Faery Festival 2022 – 10am-5pm. Celebrate the coming of Spring. Enjoy the many vendors, intuitives, healers, aura photography, a scavenger hunt and great food. Admission is free. Stone Soup, ISC, 314 Carmel Drive, FWB. 850-533-6565. IntuitiveSpiritualCenter@gmail.com. Intuitive SpiritualCenter.org.

plan ahead SATURDAY, APRIL 9

save the date

3-Day Event. 4/22-4/24 Recognized as the largest Native American Indian Flute Festival nationwide provides a wide variety of Native American Music, Dancing, and Artistry with the Indian Temple Mound Museum in the background. This festival provides a glimpse of our local history and culture, preserving it in the heats and minds of all ages. Enjoy family-friendly performances by extraordinary dancers and internationally acclaimed musicians. Interact with Native American artisans, watch demonstrations, attend seminars, and even learn to play or make a Native Americna style flute. The event also features the following competitions: Flute Makers, Flute Player and Art where participants are recognized at the festival and prize money is awarded to the winners. This is a non-alcoholic event for the entire family.

Free admission. Fort Walton Beach Landing, 139 Brooks St, FWB. 850-685-4428, MusicalEchoes.org.

SATURDAY, APRIL 23

save the date Pensacola’s Earth Day FREE

The event showcases sustainable living through a fun day of environmental education, art, live music, local food, green products and hands-on activities.

VegFest Food and Music Festival

April 23 10 a.m. to Noon

$5 admission April 9, 11am to 6pm

Bayview Park 2001 E. Lloyd St.

This 4th annual event is family-friendly with live music, specialty foods and shopping provided by vendors of clothing, jewelry, natural soaps and locally made specialty candles. Nonprofit organizations include animal sanctuaries. Scheduled activities throughout the day include beginner, intermediate and advanced yoga, and a children’s area offering face painting, coloring tables and other activities.

EarthDayPensacola.org

Gulfside Pavilion, 20 Casino Beach Boardwalk, Pensacola Beach. PensacolaVegFest.com.

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Publisher@ NaturalAwakeningsNWF.com for guidelines and to submit entries. Or visit NaturalAwakeningsNWF. com/advertising to submit online. March 2022

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

on going events

sunday 30A Farmers’ Market – 9am-1pm. Find local grass-fed beef; whole chickens; eggs; goat milk; cheese; produce; hydroponic lettuce; herbs; microgreens; local and regional honey, including Tupelo honey; homemade from scratch breads, pies and pastries; pickled veggies; jams; salsas; BBQ sauces; pesto sauce; tuna and shrimp dips; and the best Maryland crab cakes you have ever had. In addition, beautifully handcrafted soaps. Free. 28 N Barrett Sq, Rosemary Beach. 850-499-4697. 30AFarmersMarket@gmail.com. 30AFarmersMarket.com Community Yoga Class – 4:30-5:30pm. Enjoy a yoga class and support a charity at the same time, with donations for this class going to PAWS, Children in Crisis, Headstart, Southern Dog Rescue and more. Donations accepted. Dragonfly Yoga Studio, 184 Brooks St, Ste 2, FWB. DragonflyYoga.com.

monday Pilates Advanced Equipment Class – 8:309:30am. Mon, Wed & Sat. Plus For those individuals that have a strong foundation in the Pilates

align, strengthen and increase flexibility. Limited to 8 participants. $15/drop-in, $10/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850287-5836. PilatesCoreTraining.com. fundamentals. Limited to 6 participants. $30/dropin, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Pilates Modified Equipment Class – 9:4510:45am. Mon, Wed & Fri. For those with conditions such as osteoporosis, disc pathologies, arthritis and joint replacements. Limited to 6 participants. $30/ drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Pilates Intermediate Equipment Class – noon1pm. Plus Tue & Thur-5:30pm, Fri-9:45am & Sat-9am. Challenging exercises for those that have a foundation in the Pilates fundamentals. Improves strength, posture, alignment and flexibility. Limited to 6 participants. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Veterans Talking Circle – noon-1pm. For and by veterans discussing veteran issues that affect your daily life. Free. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com. Redefining Meditation for Beginners w/ Q&A Pilates Multi-Level Mat Class – 5:30-6:30pm. Plus Tue-8:30am. For those that have a basic understanding of fundamentals of Pilates Mat. Uses a variety of different props (stability balls, rollers, rings, etc) to

tuesday Pilates Multi-level & Beginning Mat Class – 8:309:30am/Multi-Level Mat & 9:45-10:45am/Beginning Mat. Increase strength, flexibility, alignment, improve your posture, and love how your body feels after just one hour of corrective movement exercises. Limited to 8 participants. $15/drop-in, $10/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Refuge Recovery Meeting – 6:30-7:30pm. A Buddhist-oriented, non-theistic recovery program offering recovery from all forms of addiction. Free. Roots Shoppe, 357 Beal Pkwy NW, FWB. RefugeRecovery.org.

wednesday Body Rolling and MFR Stretch Zoom – 10:45am11:45am. Releases fascial restrictions in the body which cause pain and restrict joint movement. Uses various props such as foam roller, lacrosse ball, bands and MFR ball. $15/drop-in, $10/account rate. Pilates Core Training. 850-287-5836. Pilates CoreTraining.com.

March 2022

friday

Body Rolling and MFR stretch Zoom – 10:45am11:45am. Releases fascial restrictions in the body which cause pain and restrict joint movement. Uses various props such as foam roller, lacrosse ball, bands and MFR ball. $15/drop-in, $10/account rate.Pilates Core Training. 850-287-5836. Pilates CoreTraining.com. Pilates Multi-level Mat Class – 11am-noon. For those that have a basic understanding of the fundamentals of Pilates Mat. Uses a variety of different props (stability balls, rollers, rings, etc) to align, strengthen and increase flexibility. Limited to 8 Participants. $15/drop-in, $10/account rate Pilates Core Training. 850-287-5836. Pilates CoreTraining.com.

saturday Pilates Beginner Equipment Class – 7:15-8:15am. For beginners to improve your posture, strength and flexibility. Limited to 6 Participants. $30/drop-in, $25/ account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com. 30A Farmers’ Market – 9am-1pm. Find local grass-fed beef, whole chickens, eggs, goat milk, cheese, produce, hydroponic lettuce, herbs and microgreens. Also, the best honey, including Tupelo honey; homemade from scratch bread, pies and pastries; pickled veggies; jams; salsas; BBQ sauces; pesto sauce; tuna and shrimp dips; and the best Maryland crab cakes you have ever had. In addition, beautiful arts and crafts, including fusion glass, jewelry, handmade stationery and beautiful soaps. Free. 30A Farmers’ Market at Palm Plaza, 1003 John Sims Pkwy, Niceville. 850-499-4697. 30AFarmersMarket@gmail.com. 30AFarmersMarket.com. Grand Boulevard Farmers’ Market – 9am-1pm. Find grass-fed beef, whole chickens, eggs, goat milk, cheese, produce, hydroponic lettuce, herbs and microgreens. Also, the best honey, including Tupelo honey; homemade from scratch breads, pies and pastries; pickled veggies; jams; salsas; BBQ sauces; pesto sauce; tuna and shrimp dips; and the best Maryland crab cakes you have ever had. In addition, beautifully handcrafted soaps. Free. Grand Boulevard at Sandestin, 600 Grand Blvd (in Grand Park between Tommy Bahama and Cantina Laredo), Miramar Beach. 850-499-4697. 30AFarmersMarket@gmail.com. GrandBoulevardFarmersMarket.com.

classifieds Fee for classifieds is $20 for the first 20 word and $1 per additional word per month. To place listing, email content to Publisher@NaturalAwakeningsNWF. com. Deadline is the 10th of the month. BOOKS THE TRUE SCHOOL IS LIFE – Free bro-

chures: You Live Eternally- There is No Death, A Fulfilled Life into Old Age, You are Not Alone, Comfort in Need and Suffering. 844576-0937, Gabriele-Publishing-House.com.

EVENT SPACE UNITY OF PENSACOLA FACILITY RENTAL AVAILABLE – Beautiful historical sanctuary that seats up to 300 and/or our Fellowship Hall with tables and chairs for up to 65, stage and kitchen area. Weddings, reunions, networking events. For more information, call 850-438-2277. UnityOfPensacola.org.

HELP WANTED A COMPREHENSIVELY TRAINED PILATES INSTRUCTOR WANTED – Join Barbara Bruni’s team at her busy studio, Pilates Core Training, Pensacola. The studio encompasses a warm and caring environment for clients specializing in Pilates, Gyrotonics, Myofascial Release and Structural Integration. Minimum of three years’ Pilates experience required; preferably trained in Contemporary Pilates with a rehabilitation background. Must be a team player with the ability to retain and recruit new clients. Send resume to Info@ PilatesCoreTraining.com.

Pilates Intermediate Equipment Class – 9:4510:45am. Challenging exercises for those that have a foundation in the Pilates fundamentals. Improves strength, posture, alignment and flexibility. Limited to 6 participants. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com. Pilates Beginner Equipment Class – 11am-noon. For beginners to improve your posture, strength and flexibility. Limited to 6 Participants. $30/dropin, $25/account rate.Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com.

Natural Awakenings of Northwest Florida

LICENSED MASSAGE THERAPIST WANTED – Must like medical/sports massage. We provide everything.You provide desire to work and skills. Contact Bodyworks by Bull. 850-651-2286.

ROOM FOR RENT MASSAGE OR ESTHETICIAN ROOM FOR RENT – Located at Pure Pilates Gulf Breeze studio, 221 Gulf Breeze Pkwy. Lots of storage in this private room, comes with the massage table, laundry on site as well as public restrooms and plenty of parking in front of the building. For more information, call 850-607-2772 or email Info@ PurePilatesPensacola.com.

SERVICES MOBILE MASSAGE THERAPY – A unique professional integrated therapy sessions, mobile or in office, range from deep tissue to light lymphatic to biofield energy work. Mind, body, soul holistic health, selfcare made easy. Following all COVID guidelines for your safety Carlie Nagy LMT. 724809-6344. License # MA94272. SPIRITUAL COUNSELING ANDCOACHING – Spiritual counseling and coaching available with Rev Jamie Sanders. Metaphysical approach, meditation and affirmative prayer. Jamie1118@aol.com. 850-438-2277.

WEDDING SERVICE BEAUTIFUL MARRIAGE CEREMONIES – Spiritual marriage ceremonies with Rev Jamie Sanders at Unity of Pensacola or your location of choice. Packages available. 850-438-2277. UnityPNS.org.

The most important thing is to try and inspire people so that they can be great in whatever they want to do. ~Kobe Bryant

www.NaturalAwakeningsNWF.com

community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NaturalAwakeningsNWF.com to request our media kit.

ACUPUNCTURE BONNIE MCLEAN O.M.D., A.P. Empathic Practice 2701 N 12 Ave, Pensacola 850-777-3334 SpiritgateMedicine.com

Offering acupuncture and Chinese herbology, cupping and injection therapy, hypnosis and lifestyle coaching. See ad, page 41.

NAVARRE ACUPUNCTURE AND WELLNESS Pamela Purser, AP, LAc, 7287 Navarre Pkwy, Navarre 850-710-3288 Navacuwell.com

Navarre Acupuncture and Wellness offers quality acupuncture and Chinese herbology, cupping therapy, moxibustion and Acupuncture Injection Therapy (AIT).

BEAUTY ORGANIC CONCEPTS BY CAMY AT LE VOGUE SALON 609 W Chase St, Pensacola 850-582-0177 CamyKilker@gmail.com

Providing an organic solution to beauty in a world full of chemicals. Organic Salon Systems gives you clean and healthy hair with ammonia-free hair color and chemical-free styling products. See ad, page 30.

RAW ORGANIC HAIR STUDIO 707 N Richard Jackson Blvd, PCB Located in Zen Garden Text: 850-319-5863 RawOrganicHairStudio.com

Jessica Melton, owner/holistic hair stylist, has 15 years of experience. Offering farm-to-table products for great, organic color that lasts. Certified organic, cruelty-free, 100% vegan products. See ad, page 21.

BODY CONTOURING SCULPSURE BODY CONTOURING

Karen Kennedy, MD 1118 Gulf Breeze Pkwy, Ste 201, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com SculpSure is a non-surgical laser treatment for the reduction of stubborn fat in areas like the abdomen, love handles, back, and inner and outer thighs; and chin contouring. Amazing results with zero down time and without drugs. See ad, page 2.

BONE HEALTH OSTEOSTRONG

880 Gulf Breeze Pkwy, Gulf Breeze 850-480-7333 Cordova Pensacola 1151 Office Woods Dr, Ste D 850-480-7119 OsteoStrong® is a scientifically-backed concept with proven technology focused on improving your overall health by focusing on the skeletal system. See ad, page 19.

Because when you stop and look around, this life is pretty amazing. ~Dr. Seuss

BRAIN HEALTH MIND PERFORMANCE CENTER, LLC

(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com Our non-invasive, drug-free approach helps brain injury patients improve speech, balance, limb and finger control, memory and mental focus, plus the restoration of personality traits. See ad, page 22.

BREAST SCREENING RADIANT BODY THERMOGRAPHY

Candace Parmer Clinical Thermographic Technician 503-775-1812 RadiantBodyThermography.com Call to learn how we can assist you and your doctor in protecting breasts from disease, excess hormonal activity, and overdiagnosis of breast cancer. See ad, page 37.

THERMOGRAPHY ADVANTAGE

Carolyn Olson Certified Clinical Thermographer Gulf Coast Area (Louisiana to Florida) 251-623-2225 ThermographyAdvantage@hotmail.com ThermographyAdvantage.com FDA-registered thermography (digital infrared thermal imaging) offers breast screenings that are non-invasive and radiation-free, without compression or bodily contact. Valuable for detecting early-stage breast disease and more. See ad, page 8.

CBD OIL BODY-B-HEALTHY

Natural Alternative Wellness Center 2225 Ferdon Blvd, Crestview 850-682-8893 Find us on Facebook We provide a great selection of CBD and hemp oils in a variety of applications, such as droppers, sprays, capsules, softgels, balms and vape liquids. See ad, page 23.

March 2022

GOLDEN ALMOND HEALTH FOOD STORE

339 Racetrack Rd NW, Ste 3, FWB 850-863-5811 • GoldenAlmond.com Hours: M-F 9-6, S 10-5, Closed Sun

DR TONY SALAMAY, DC, MS, FASA

520 N Macarthur Ave, Panama City 850-785-9372 TheBayDoctor.com

Providing the largest selection of CBD oils, tinctures, sprays, softgels, balms and vape liquid in the area, including high-dose options for pain, anxiety, sleep and much more. See ad, page 3.

OLIVE LEAVES HEALTH FOOD CENTER

In the Publix Shopping Center 634 W 23rd St, Panama City 850-763-8871 • OliveLeavesPC.com Olive Leaves provides the best CBD oil and hemp products from Carun and the finest quality, fresh, natural, organic and whole foods; nutritional products; body care products; and health information in a fun, comfortable, clean, safe environment. See ad, page 14.

CHIROPRACTIC BLUEWATER CHIROPRACTIC WELLNESS CENTER Dr Letitia Smith, DC 4400 Hwy 20 E, Niceville 850-897-1177 BluewaterChiropractic.com

Quality chiropractic care for infants, children and adults. Providing support for you to fulfill your health goals and reach overall wellness naturally. Also offering lumbar decompression, massage therapy and nutritional education.

HENARD FAMILY CHIROPRACTIC

Dr Karen Henard-Carter, DC 4566 Hwy 20 E, Ste 205, Niceville 850-897-1105 • HenardChiro.com

Treating conditions through chiropractic, functional neurology and clinical nutrition, such as fibromyalgia and thyroid issues. We treat the root causes and not just masking your symptoms. Always accepting new patients. See ad, page 5.

DR GABRIEL WATERMAN, DC 850-565-9600 Info@DiscoverDynamic.com DiscoverDynamic.com

Dr. Gabriel and his team focus on the nervous system: the brain, spinal cord, nerves and the spinal structure that protects this delicate system—essential to the body’s ability to function, restore and preserve health. We help individuals and families overcome health obstacles and reach their fullest health potential. See ad, page 13.

CLEANING PRODUCTS NORWEX

Abbie Robinson 850-341-9211 AbbieRobinson.norwex.biz

A deeper clean with only water for a healthier home with fewer harmful chemicals, less plastic,and less worry. Text or call Abbie for more information. See

ad, page 17.

CRANIOSACRAL THERAPY SHARALEE HOELSCHER, RCST Certified Rolfer (MA34039) Registered CranioSacral Therapist 850-450-8508 HealingWithBodywork.com

A second-generation chiropractor, Dr Henard is committed to chiropractic w e l l n e s s f o r t h e f a m i l y, improving health naturally. More than 23 years’ experience in pediatrics, sports and automobile injuries. Most insurance accepted and affordable cash plans.

Get out of pain once and for all. Treat the source, not the symptom. Enjoy moving freely in a more organized, comfortable and balanced body. See ad, page 33.

COLON IRRIGATION COYLE INSTITUTE

9295 Scenic Hwy, Pensacola 850-637-8258 CoyleInstitute.com

Colon Hydrotherapy(CHT)—a safe process for colon cleansing. Colon hydrotherapy works by gently introducing warm water into the colon for the purpose of softening and eliminating waste. Under the direction of Dr. Michael Coyle DO, our patients are in the best possible hands. Call to schedule your session today. See ad, page 19.

DEMENTIA MIND PERFORMANCE CENTER, LLC

(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com Our non-invasive, drug-free approach helps dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30). See ad, page 22.

DENTISTRY DR SUSAN WELCH, FAGD

106 Wright Pkwy SW, FWB 850-243-1534 WrightParkwayDentalCenter.com

Healthy digestion, well-aligned physical structure, proper breathing and a good night’s sleep begin with a healthy mouth. We treat snoring, sleep apnea and TMJ disorders, plus crowns, teeth whitening, bridges, veneers, implant restorations, aligner orthodontics, cleanings, digital X-ray imaging and CO2 laser periodontal treatment. No mercury fillings. See ads, pages 17 and 41.

The best luck of all is the luck you make for yourself. ~Douglas MacArthur 48

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

DEPRESSION MIND PERFORMANCE CENTER, LLC

(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com Offering Deep Transcranial Magnetic Stimulation (Brainsway—a proven tool in the fight against depression that is non-invasive, painless and drugfree) with functional medicine and brain pathway rehabilitation for the most robust changes possible. See ad, page 22.

FARMERS’ MARKETS 30A FARMERS’ MARKETS

850-499-4697 30AFarmersMarket.com Locations: •Rosemary Beach Town Center 28 N Barrett Square, Rosemary Beach 9am-1pm Sundays (Year Round) •30A Farmers’ Market at Palm Plaza 1003C John Sims Pwy, Niceville 9am-1pm Saturdays (Year Round) •Sandestin Grand Boulevard Hwy 98 600 Grand Blvd, Miramar Beach 9am-1pm Saturdays (Year Round)

Serene, beautiful, distinctive and exclusive is the best way to describe the 30A Farmers’ Market Family. European and coastal-inspired markets feature local farmers, makers, bakers, and specialty vendors in an inviting market experience. See ad, page 10.

FOOD & SUPPLEMENTS BODY-B-HEALTHY

Natural Alternative Wellness Center 2225 S Ferdon Blvd, Crestview 850-682-8893 • Find us on Facebook

We offer cutting-edge testing/screenings, iridology and wellness coaching, along with allnatural supplements, homeopathic solutions and anti-aging products. Let our knowledgeable staff can help guide your selection of trusted products. See ad, page 23.

coming in the april issue

Sustainable Living

March 2022

GOLDEN ALMOND HEALTH FOOD STORE

339 Racetrack Rd NW, Ste 3, FWB 850-863-5811 • GoldenAlmond.com Hours: M-F 9-6, S 10-5, Closed Sun Natural supplements, herbs, skin care and essential oils, plus organic and specialty foods. In-store 100% organic café (weekdays 9-4) with juices, smoothies, etc. Very knowledgeable staff. See ad, page 3.

HONEYMED

Rosemary and Grand Blvd Farmers’ Market 850-797-2786 HoneyMedBiz@gmail.com HoneyMedBiz.com HoneyMed is a delicious blend of raw honey and three powerful superfoods: turmeric, ginger and cayenne pepper. HoneyMed is true nature’s medicine with anti-inflammatory, anti-bacterial, revitalizing and immunity-boosting properties. See ad, page 10.

OLIVE LEAVES HEALTH FOOD CENTER

In the Publix Shopping Center 634 W 23rd St, PC 850-763-8871 • OliveLeavesPC.com Olive Leaves is here to provide you with the finest-quality, fresh, natural, organic and whole foods; nutritional products; body care products; and health information in a fun, comfortable, clean, safe environment. See ad, page 14.

HERBS ROOTS SHOPPE

357 Beal Pkwy NW, FWB 850-863-1044 C.Gypsymuse@gmail.com CGypsymuse.com Offering a vast selection of quality herbs, self-care products and metaphysical goods, as well as an experience to remember. See ad, page 31.

HOLISTIC MEDICINE EMPATHIC PRACTICE

2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us

Empathic Practice is focused on wellness beyond medication. We believe that mindfulness, not medication alone, will lead you to your best self. Compassionate care for a new path to healing.

KAREN KENNEDY, MD

Board-Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com Board-Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.

DR TONY SALAMAY, DC, MS, FASA

520 N Macarthur Ave, Panama City 850-785-9372 TheBayDoctor.com Treating conditions through chiropractic, functional neurology and clinical nutrition such as fibromyalgia and thyroid issues. We treat the root causes and not just masking your symptoms. Always accepting new patients. See ad, page 5.

VITALITY-WORX

Ramona Shires 4590 Isabella Ingram Dr, Ste B, Pensacola 850-361-8995 • Vitality-Worx.com Holistic health specialists for sex and thyroid hormone optimization,gut repair and restoration chronic pain and inflammation, nutritional and herbal therapy anti-aging and rejuvenation with p e p t i d e t h e r a p y, d e t o x i f i c a t i o n a n d cleansing,weight loss and body sculpting. See ad, page 9.

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

HORMONE THERAPY AGELESS SOLUTIONS Cave, MD • Barber, MD Janis Cook, RN 8990 Ortego Park Dr, Navarre 850-529-0770 Ageless Navarre.com

We offer multiple techniques and programs to get you on the right track to better health and a better body. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 49.

KAREN KENNEDY, MD

Board Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com Board Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.

HOT YOGA STUDIO HOT YOGA OM

222 Miracle Strip Pkwy SE, Unit A Downtown Fort Walton Beach 850-430-9434 • HotYogaOM.com Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for

yourself. See ad, page 45.

HYPNOSIS BAYSIDE HYPNOSIS

700 S Palafox St. Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com A full-service weight-loss, smoking-cessation, and anxiety-reduction center. We also help people with changing habits, personal development, confidence and self esteem improvement. See ad, page 4.

DR. PEGGY

Peggy Hyde, PhD 850-902-9066, FWB DrPeggyHyde@gmail.com

STONE SOUP INTUITIVE SPIRITUAL CENTER 314 Carmel Dr, FWB 850-533-6565 ShadowBonus@gmail.com

Hypnosis deals with the subconscious mind. You will learn simple methods to calm your mind and body, create visualization and give yourself positive suggestions. The skills you will learn will enhance everyday life. Call or email for class schedules. See ad, page 23.

F o r t Wa l t o n ’s newest eclectic intuitive center. Locally made crafts by local artisans. Intuitive readings, jewelry, paintings, incense, crystals, pottery, semiprecious stones, wind chimes, diaper cakes and hand-painted furniture. See ad, page 21.

INFRARED SAUNA PILATES CORE TRAINING

MYOFASCIAL RELEASE BARBARA BRUNI

Barbara Bruni, Owner 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Our Sunlighten sauna offers the highest quality and quantity of far infrared heat. Potential benefits include lowered blood pressure, weight loss, detoxification, inflammation reduction, pain relief and more. Also included is Sound Therapy for deeper relaxation, as well as Chromotherapy, which uses the full spectrum of colored lights on various energy points to help balance your body, each color of which addresses a distinct need. See ad, page 11.

MASSAGE THERAPY MINI ESCAPE MASSAGE NAVARRE

1929 Ortega St, Navarre 850-376-7785 MiniEscapeMassageNavarre.com Licensed and professional therapeutic massage. We are skilled, experienced therapists. We are locally owned and operated. We want to help everybody heal. We only do professional massages. LIC#MM41202. See ad, page 8.

METAPHYSICAL SHOP ROOTS SHOPPE

357 Beal Pkwy NW, FWB 850-863-1044 C.Gypsymuse@gmail.com CGypsymuse.com

Offering a vast selection of quality herbs, self-care products and metaphysical goods, as well as an experience to remember. See ad, page 29.

Pilates Core Training 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Myofascial release treats the entire myofascial mind/body complex, eliminating the pressure of the restricted myofascial system (the straightjacket) that causes painful symptoms. LMT #MA64267. See ad, page 4.

LAURA TYREE

Myofascial Release Massage Therapist LauraTyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com A healing sanctuary that relieves stress and alleviates damage caused by tension and strain. Fostering physical, mental and emotional relaxation while performing postures and breathing techniques with the underlying philosophy and relaxed attitude continuing outside of the studio into life. Classes for all levels and private classes upon request. See ad, page 45.

PHYSICAL THERAPY 365 DIRECT PT Dr. Darnita Spann, PT DPT 850-366-9988 Wellness@Teleptclinic.com Teleptclinic.com

Physical therapy 365 days a year, on your schedule. Free screens, telehealth visits, flexible appointment times, cash payments accepted. Physician referral not required. Call to schedule today. See ad, page 13.

PHYSICIANS COYLE INSTITUTE

Dr. Michael Coyle, DO FACOOG, FPMRS 9295 Scenic Hwy, Pensacola 850-637-8258 CoyleInstitute.com Dr. Coyle offers an unparalleled level of medical care to women all over the Gulf Coast, hoping that, in providing his patients with treatment and relief from the conditions that have so greatly affected their ability to live free from pain, he is offering them renewed hope and enriching their lives. See ad, page 19.

EMERALD COAST RHEUMATOLOGY

Aymen A Kenawy, MD 850-215-6400 3890 Jenks Ave, Lynn Haven/PC Info@ecrheum.com DrKenawy.com Aymen A Kenawy, MD, FACP, FACR, Board-Certified Rheumatologist, specializes in the treatment of arthritis and other rheumatic diseases, and stem cell and infusion therapy. See ad, page 11.

KAREN KENNEDY, MD

Board-Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com

Board-Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.

SPINE & JOINT, LLC

Sheila Mohammed, MD, PhD 4507 Furling Ln, Ste 213, Destin 850-281-8186 DrSheilaMohammed.com We are a medical clinic that treats pain naturally through remedies such as prolotherapy, prolozone, ozone, platelet-rich plasma and stem cell treatments. See ad, page 33.

March 2022

PILATES STUDIO PILATES CORE TRAINING Barbara Bruni, Owner 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Feel what it feels like to move and feel good again. From athletic training to rehab sessions, PCT can accommodate every level. We offer mat, Gyrokinesis and equipment classes. Private or group sessions available for all levels. Visit website for class schedule and pricing. See ad, page 11.

PURE PILATES

Gulf Breeze Proper 221 Gulf Breeze Pkwy 850-932-3424 Downtown Pensacola 426 S Palafox 850-607-2772 PurePilatesPensacola.com Join us at Pure to experience the largest Pilates studio on the coast. Variety of equipment and mat classes are offered 6 days a week. Tone your core with Pure.

OSTEOPOROSIS OSTEOSTRONG

880 Gulf Breeze Pkwy, Gulf Breeze 850-480-7333 Cordova in Pensacola 1151 Office Woods Dr, Ste D 850-480-7119 OsteoStrong® is a scientifically-backed concept with proven technology focused on improving your overall health by focusing on the skeletal system. See ad, page 19.

ROLFING SHARALEE HOELSCHER, RCST Certified Rolfer (MA34039) Registered CranioSacral Therapist 850-450-8508 HealingWithBodywork.com

Get out of pain once and for all. Treat the source, not the symptom. Enjoy moving freely in a more organized, comfortable and balanced body. See ad, page 33.

SKIN CARE SKINTRENZIXS

348 Miracle Strip Pkwy, Ste 26, FWB 205-718-2611 Skintrenzixs.com Providers of skin education and exceptional customer service in a clean and relaxed spa environment.Our products are pH balanced and extremely effective in balancing the skin. See ad, page 12.

YOGI AND HERB

850-450-7357 Marissa@YogiAndHerb.com Yogi and Herb formulates and provides natural, botanical skincare products free of additives and preservatives for skincare your body will thank you for. See ad, page 9.

SLEEP DISORDERS GULF COAST SLEEP CENTER 2202 State Ave, Ste 104 850-U-SNOOZE 850-876-6693 GulfCoastSleepCenter.com

Gulf Coast Sleep Center is a state-ofthe-art sleep research and diagnostic facility with the latest technology for the diagnosis and treatment of sleep apnea. A comfortable, new and clean setting. All COVID protocols observed. No referral required, most insurance accepted. See ad, page 15.

DR SUSAN WELCH, FAGD

106 Wright Pkwy SW, FWB 850-243-1534 WrightParkwayDentalCenter.com

SPIRITUAL CENTER CRAFTS & GIFTS STONE SOUP INTUITIVE SPIRITUAL CENTER 314 Carmel Dr, FWB 850-533-6565 ShadowBonus@gmail.com

Fort Walton’s newest eclectic intuitive c e n t e r. L o c a l l y made crafts by local artisans. Intuitive readings, jewelry, paintings, incense, crystals, pottery, semi-precious stones, wind chimes, diaper cakes and hand-painted furniture. See ad, page 21.

UNITY OF PENSACOLA Jamie Sanders, Minister 716 N 9th Ave, Pensacola 850-438-2277 UnityOfPensacola.org

Unity of Pensacola offers spiritual teachings that empower abundant and meaningful living. We provide philosophy that is spiritual, not religious, and love-based, not fear-based. Rev Jamie Sanders offers spiritual counseling. See ad, page 15.

STEM CELL THERAPY AGELESS SOLUTIONS

Cave, MD • Barber, MD • Janis Cook, RN 8990 Ortego Park Dr, Navarre 850-529-0770 • Ageless Navarre.com Stem Cell Therapy is utilized to seek out inflammation in the body and regenerate any damaged tissue, applying our body’s natural internal repair system. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 49.

No matter how chaotic it is, wildflowers will still spring up in the middle of nowhere. ~Sheryl Crow 52

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

STRUCTURAL INTEGRATION BARBARA BRUNI Pilates Core Training 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Ida Rolf’s 10-Series is a method of bodywork that creates profound and lasting results. Structural Integration is a method of bodywork that creates profound and lasting results. Restructure your body and discover what authentic freedom of movement feels like again. Call to schedule your session today. LMT# MA64267. See ad, page 11.

TEACHER TRAINING PILATES AND BEYOND TEACHER TRAINING SCHOOL Barbara Bruni, Owner 1308 Dunmire St, Pensacola 850-287-5836 PilatesAndBeyond.com

450-hour comprehensive training covering the fundamentals of movement, complete repertoire on the mat equipment, and includes modification movements for osteoporosis, knee and hip replacements and other various special needs. Registered with the Pilates Method Alliance. See ad, page 11.

THERMOGRAPHY RADIANT BODY THERMOGRAPHY

Candace Parmer Clinical Thermographic Technician 503-775-1812 RadiantBodyThermography.com Medical Infrared (MIR) technology developed by NASA provides an early, objective warning system that may show neurochemical signals far in advance of damage to the body. See ad, page 37.

THERMOGRAPHY ADVANTAGE

THETA-HEALING LAURA TYREE

ThetaHealing Healer LauraTyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com ThetaHealing is a meditation technique and spirituality philosophy, accepting of all religions, with the purpose of getting closer to your beliefs Creator. A holistic healing technique allowing you to clear limiting beliefs with meditation and prayer. See ad, page 45.

TRANSCRANIAL MAGNETIC STIMULATION (TMS) MIND PERFORMANCE CENTER, LLC (Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com

DTMS increases the brain’s ability to regenerate and release neurotransmitters. We pair this with brain pathway correction and the nutritional program of Alzheimer’s researcher Dale Bredesen for quick, profound, positive results. See ad, page 22.

May your blessings outnumber the shamrocks that grow. And may trouble avoid you wherever you go. ~Irish Blessing

WEIGHT MANAGEMENT AGELESS SOLUTIONS 8990 Ortega Park Dr, Navarre 850-529-0770 AgelessNavarre.com

More than 20 years of medical assistance with a weight-loss program that helps you reach your perfect weight while maintaining your energy and health. See ad, page 49.

BAYSIDE HYPNOSIS

700 S Palafox St, Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com Hypnotic weight-loss works because it combines common sense, realistic nutrition, and teaches how to think like a naturally thin person with the most advanced hypnotic technology available, performed by skilled, experienced master hypnotists. See ad, page 4.

YOGA STUDIOS DRAGONFLY YOGA STUDIES 184 Brooks St SE, Bldg 2 Downtown FWB • 850-244-0184 DragonFlyYoga.com

Serene environment for the study and practice of hatha yoga. Certified instructors. Owner/ Director Laura Tyree, E-RYT 500. See ad, page 45.

HOT YOGA OM

222 Miracle Strip Pkwy SE, Unit A Downtown FWB • 850-430-9434 HotYogaOM.com Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for yourself. See ad, page 45.

YOGI AND HERB

850-450-7357 Marissa@YogiAndHerb.com Trauma-informed private yoga and sound-healing services from Destin to Pensacola. One-onone, couples and small-group yoga. Specialties are end-of-life yoga, PTSD, anxiety/depression, strength and stretch, sound baths. I provide my students with tools and techniques based in ancient yogic tradition that facilitate self discovery and the ease of suffering. See ad, page 9.

March 2022

Nature’s Virus Killer

not a sniffle!” she exclaimed. Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night. “It saved me last holidays,” she said. “The kids had crud going round and round, but not me.” Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said. By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast. September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.” “They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched. Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished. Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses. Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA27. and doorknobs. This cut the spread of to work that fast?” Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives. Christmas and called it “one of the best Buy once, use forever. The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease. “It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and 54 Natural Awakenings of Northwest Florida www.NaturalAwakeningsNWF.com ADVERTORIAL

Copper can stop a cold before it starts

HOW TO DECREASE RISK OF HEART DISEASE M i no r alt erat io n s to your da il y l ife to hel p fight a ga in st the lea din g cause of death EAT HEALTHY FOODS Decrease your risk of heart disease and stroke by giving your heart the good fuel it needs to keep pumping. Choose foods low in saturated fat, trans fat, and sodium. Eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes, and seeds. Consider eating some meals without meat. Select lower fat dairy products and poultry (skinless). Limit sugarsweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available. MOVE DAILY Simple changes that make a big difference range from walking the dog a little further, doing squats while you vacuum, or even trying a new class or outdoor activity. Slowly work up to at least 2½ hours of moderate-intense aerobic activity (e.g., brisk walking) every week or 75 minutes of vigorous aerobic physical activity (e.g., running) or a combination of both every week. DITCH THE BAD HABITS Smoking and excessive alcohol consumption are heavily linked to heart disease. The FDA says smoking changes the chemistry of your blood and causes plaque buildup in arteries, which leads to clots, which can cause heart attacks and strokes. Drinking excessively affects the liver and causes high blood pressure, which also leads to heart failure and stroke.

GET GOOD SLEEP Did you know that high blood pressure is directly linked to lack of sleep, and that increases your risk of heart disease and stroke? One in three American adults has high blood pressure, which directly correlates with the one in three adults that are not getting enough sleep, according to the CDC. Aim for 7-8 hours of good, quality sleep each night. Your heart and your coffee shop bill will thank you for it. EVALUATE YOUR BLOOD Cholesterol is essential for your body to work, although too much ‘bad cholesterol’ (called low-density lipoprotein or LDL) can lead to fatty deposits building up in your arteries. These fatty deposits can increase your risk of developing conditions such as coronary heart disease, heart attack and stroke. Heart blood panels will provide your current cholesterol levels (total, LDL, and HDL), triglyceride levels, non-HDL cholesterol, CRP, Lipoproteins, plasma ceramides, natriuretic peptides, and troponin T. All of those together will give you and your medical provider a wellrounded picture of your heart’s health and serve as a springboard for settling on prevention methods or treatment if necessary. Heart blood panels are available at any ProHealth location for $285. Walk-ins are always welcome and no doctor’s order is required. Learn more at ProHealthFL.com. 55 March 2022

Natural Awakenings Northwest Florida- March 2022

Articles inside

BEYOND KIBBLE

BEYOND PICKY EATING

EASING INTO A VEGAN LIFESTYLE

PLANT-BASED FOODS GO MAINSTREAM

A WEEKEND WARRIOR SURVIVAL GUIDE

THE BOUNTY OF FARMERS MARKETS